Her vil jeg gi en kort og grunnleggende innføring i øvelsen rykk (snatch på engelsk), en av de to øvelsene i olympisk vektløfting.
Les først: Lær Olympisk Vektløfting: Støt (Clean & Jerk).
Oppdatering 2016: Videoene i denne artikkelen er utdatert. Sjekk gjerne mine kurs, eller ta kontakt med meg for privat undervisning i olympisk vektløfting.
Rykk er en øvelse som går ut på å løfte vektstanga fra gulvet og opp over hodet i en eneste bevegelse, i motsetning til støt hvor man løfter stanga fra bakken til over hodet i to bevegelser.
Rykk er meget teknisk komplisert, og de beste utøverne trener som regel veldig ofte, og kan bruke flere år på å perfeksjonere ørsmå detaljer i løftet. Det kan være svært vanskelig å lære selv en middelmodig teknisk utførelse for mange, og det er som regel lønnsomt med hjelp fra en dyktig personlig trener med spesialitet innenfor olympisk vektløfting, om man skal lære rykk skikkelig.
Det er dog likevel mulig å innlære en god teknikk for seg selv, ved hjelp fra tekster og videoer fra dyktige personer.
Her vil jeg lenke til videoer som vil gi en god, grunnleggende innføring i rykk, slik at du kan starte å eksperimentere med denne fantastiske styrkeøvelsen, som er veldig effektiv i å bygge kraft (styrke + hastighet) – som er så viktig i idrett for optimal fysisk ytelse.
Progresjoner i innlæring av Rykk (av Glenn Pendlay):
– PART 1 – Snatch Progression at Cal Strength Olympic Weightlifting.
– PART 2 – Snatch Progression at Cal Strength Olympic Weightlifting.
– PART 3 – Snatch Progression at Cal Strength Olympic Weightlifting.
– FINAL THOUGHTS on Snatch Progression at Cal Strength Olympic Weightlifting.
– Ekstra tips for ‘andre trekk’.
Noen eksempler på full utførelse av rykk:
Her fra Norske Ruth Kasirye:
Og her fra meg – et arbeid i utvikling 😉
Om du vil lære mer om vektløfting, besøk Norges Vektløfterforbund sine nettsider på http://vektlofting.no
Det ser da ret godt ud Fredrik 🙂
Det skal nok blive rigtig god 😀
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