Winning the Gold in Weightlifting Using Biofeedback, Imagery, and Cognitive Change
Jo Aita, age 46 and weighing 58 kg, set the Masters World Records and Masters Games Records for her age group in Snatch, Clean and Jerk, and Total Olympic weightlifting at the World Masters Games by lifting 71 kg in the Snatch and 86 kg in the Clean and Jerk Olympic lifts. She incorporated biofeedback and visualization training to help optimize her performance. This article summarizes and describes the protocol of breathing and electromyography feedback combined with imagery that contributed to achieving her personal best.
Jo Aita at the World Masters Games in Auckland, New Zealand, April 26, 2017. See video of her successful lift: http://yooying.com/p/1506300323547215196
Left and right upper trapezius EMG showed no increase in activity while Jo Aita mentally imaged performing her lift. After she relaxed, she moved her shoulder as indicated by the increase in EMG activity.
Simulating the actual Clean and Jerk lift (lifting the weights to the chest is labeled Clean, and punching upward is labeled Jerk).
EMG activity during mental rehearsal.
Testing the effect of imagery on resisting downward pull at the elbow with wrist facing palm up.
Erik Peper
Jo Aita
Contributor Notes