Olympic weightlifting is usually seen as an elite sport, however this particular model of weight coaching isn’t just for elite athletes; it’s a coaching self-discipline that anybody who’s seeking to assist rework their physique and improve general health ought to begin embracing and incorporating into their exercises.
With this Everyman’s Guide to Olympic Weightlifting, we offer a complete journey into the world of power, athleticism, and precision. We’ll break down the basics of Olympic weightlifting in a manner that resonates with the on a regular basis particular person, making this dynamic and difficult sport accessible to all—whether or not you’re seeking to compete, enhance your CrossFit exercises, or need to incorporate the lifts into your day-to-day health club routine.
Whether you’re a whole novice or a seasoned gymgoer seeking to each be taught and enhance their approach in each the snatch and clear & jerk, this information is tailor-made for you. We’ll discover what the lifts are, why it is best to (and truthfully must) incorporate them into your exercises, studying progressions, discover variations using dumbbells and kettlebells, and I’ll craft collectively a two-day pattern program so that you can check out subsequent time you hit the health club.
What are the Lifts in Olympic Weightlifting?
Let’s dissect the distinctions between the 2 main lifts in Olympic weightlifting. In a typical competitors, athletes try the snatch first, adopted by the clear and jerk—and we’ll delve into these actions in that sequence. The basic distinction lies of their execution: the snatch is achieved in a single fluid movement, whereas the clear and jerk is executed in two distinct phases.
Both lifts require exact muscle coordination, power, and pace, making it a technical problem.
Snatch
The snatch is the primary raise tried in an Olympic weightlifting meet, a dynamic and explosive raise that includes lifting a barbell from the bottom to an overhead place in a single swift movement. The lifter begins with the barbell on the bottom, gripping it with a large hand placement (we’ll cowl learn how to discover the correct grip later). With a fast and highly effective vertical extension of the hips and knees, the lifter lifts the barbell off the bottom and concurrently pulls their physique beneath the bar catching it in a deep squat place.
Clean and Jerk
The clear and jerk is a two-part raise that includes lifting a barbell from the bottom to the shoulders (clear) after which from the shoulders to an overhead place (jerk). The lifter begins with the barbell on the bottom, utilizing a strong and explosive movement to deliver it to their shoulders, catching the bar in a entrance squat place. After a quick pause, the lifter then executes the jerk, driving the barbell overhead whereas splitting (break up jerk) or barely squatting (energy jerk) to catch it with arms totally prolonged.
Why you Should Incorporate Olympic Lifts?
Develop Power & Athleticism
The Olympic lifts are explosive and dynamic by nature, requiring quick, exact motion whereas executing speedy and forceful extension of the hips, knees, and ankles in unison to execute the actions. This demonstration of explosive energy extends past the health club, contributing to enhanced pace and agility in numerous bodily actions—for athletes and weekend warriors alike.
Improved Mobility & Stability
Olympic weightlifting locations a excessive demand on mobility and stability; with the ability to maintain weight overhead whereas positioning your self in a deep squat isn’t a straightforward process. Here’s a fast listing of why the Olympic lifts are nice for enhancing your mobility:
Mobility: The fixed observe of shifting by a full vary of movement improves your mobility—particularly for the hips, knees, ankles, and shoulders.
Joint Stability: Lifters constantly work on stabilizing their joints throughout lifts, holding positions whereas beneath rigidity from the weights.
Enhanced Flexibility: When it involves finishing reps and reps of deep squats and overhead positions, you’ve to have the ability to get into these positions someway, proper? Working on flexibility through a terrific warmup and cooldown can be slightly useful.
Balance and Coordination: You’ll discover enhancements in exact muscle coordination as you progress from place to place, aiming to execute every raise with nice approach and sustaining your stability from begin to end.
How to Start and Work Your Way to a Complete Lift
Learning the Olympic lifts isn’t simple—I’d be mendacity if I mentioned it was. Look at it as a puzzle, every variation is a chunk that in the end varieties the snatch or clear and jerk puzzle. Let’s check out learn how to discover your grip for each the snatch and clear, after which a fast overview of studying progressions, ranging from the bottom and dealing our manner as much as the total lifts.
Grip
Snatch: To discover your snatch grip, you’ll need to place your fingers evenly on the bar permitting it to be positioned in your hip crease whereas sustaining straight arms.
*An excellent professional tip right here is to lift your hip to 90 levels; if the bar doesn’t transfer, you’re in a great spot. If your grip is simply too huge, it’ll contact your abdomen—that’s not preferrred.
Clean: the perfect grip will mimic your entrance squat hand place—for those who’re capable of wrap your complete hand across the bar. If not, place your fingers a thumb-length away out of your legs. This is an efficient start line for locating your grip.
Prerequisites To Successfully Execute an Olympic Lift
To efficiently execute the lifts, there are a few stipulations required earlier than diving into the total motion. If you’re unable to verify the field of those squat variations, work on the ability variations of the snatch and clear whereas specializing in enhancing your mobility!
Snatch: The capability to carry out an overhead squat.
Clean: The capability to carry out a entrance squat.
Technique Progressions
Here are the technical progressions I take advantage of to show the lifters I coach and for common purchasers and efficiency athletes. A number of keys: take it sluggish, be affected person, and transfer nicely earlier than ever weighting a motion, particularly in Olympic weightlifting.
Snatch
- Snatch-grip press
- Overhead squat
- Tall snatch excessive pull
- Dip muscle snatch
- Dip energy snatch + overhead squat
- Hang snatch on the knee
- Hang snatch under knee
- Snatch deadlift
- Snatch
Clean
- Tall clear excessive pull
- Tall muscle clear
- Dip energy clear + entrance squat
- Hang clear on the knee
- Hang clear under knee
- Clean deadlift
- Clean
Jerk
- Strict press
- Push press
- Press in break up
- Tall jerk
- Jerk
A Complete List of Olympic Lift Variations
Everyone doesn’t have entry to a health club with barbells (or the best sort of barbells, at the very least) however should need to work on their Olympic lifting capability and reap the advantages. If that is you, take a look at these workouts that I like to make use of in my programming for purchasers and athletes alike when gear choices are restricted. Dumbbells or kettlebells will work splendidly with both of those actions.
Snatch Variations
- Kettlebell/dumbbell excessive pull
- Kettlebell/dumbbell single arm overhead squat
- Double dumbbell/kettlebell overhead squat
- Kettlebell/dumbbell single-arm energy snatch
- Kettlebell/dumbbell single-arm snatch
Clean Variations
- Kettlebell/dumbbell excessive pull
- Kettlebell/dumbbell entrance squat
- Kettlebell/dumbbell single arm energy clear
- Kettlebell/dumbbell single arm clear
- Double dumbbell/kettlebell energy clear
- Double dumbbell/kettlebell clear
Jerk Variations
- Single kettlebell/dumbbell push press
- Double kettlebell/dumbbell push press
- Single kettlebell/dumbbell energy jerk
- Double kettlebell/dumbbell energy jerk
- Single kettlebell/dumbbell break up jerk
- Double kettlebell/dumbbell break up jerk
Coach’s Tip: Don’t be afraid to discover these gear variations with motion variations. Work from totally different hold positions, complexes, tempos, and pauses to work on approach, energy, and power growth!
Olympic Weightlifting Sample Starter Workout Program
You’ve realized what the Olympic lifts are, why it is best to incorporate them into your coaching program, checked out approach progressions, and even know just a few substitutions if the gear or area isn’t out there at your native health club. Now, let’s put it into observe. I’ve crafted two coaching days that will help you progress your coaching to the following stage.
Make certain to hit a worthy warmup specializing in mobility, activation, and bar work!
Day 1 – Snatch Focus
A1. Overhead squat (3 units, 5 reps)
B1. Snatch (4 units, 2 reps) (*You may swap for one more snatch variation)
C1. Snatch pull (3 units, 4 reps)
D1. Back squat (3 units, 5 reps)
E1. Pullups (3 units, 8-12 reps)
E2. Weighted forearm plank (3 units, :30 sec. both sides)
Day 2 – Clean & Jerk Focus
A1. Clean + Jerk (4 units, 2+2) (or clear & jerk variation)
B1. Push Press (3 units, 5 reps)
C1. Clean Pull (3 units, 3 reps)
D1. Front Squat (5 units, 3 reps)
E1. RDL (3 units, 6 reps)
E2. Farmer’s Carry (3 units, 30 yards)