Olympic weightlifting is commonly seen as an elite sport, however this particular model of weight coaching is not only 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 Information to Olympic Weightlifting, we offer a complete journey into the world of energy, 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 fitness center routine.
Whether or not 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 you need to (and actually have to) 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 fitness center.
What are the Lifts in Olympic Weightlifting?
Let’s dissect the distinctions between the 2 major 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.
Each lifts require exact muscle coordination, energy, and velocity, 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 the best way 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 below the bar catching it in a deep squat place.
Clear 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 convey 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 Ought to Incorporate Olympic Lifts?
Develop Energy & 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 fitness center, contributing to enhanced velocity 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 activity. Right here’s a fast checklist of why the Olympic lifts are nice for enhancing your mobility:
Mobility: The fixed apply of transferring by way of a full vary of movement improves your mobility—particularly for the hips, knees, ankles, and shoulders.
Joint Stability: Lifters persistently work on stabilizing their joints throughout lifts, holding positions whereas below stress from the weights.
Enhanced Flexibility: Relating to finishing reps and reps of deep squats and overhead positions, you’ve to have the ability to get into these positions someway, proper? Engaged on flexibility through an incredible warmup and cooldown can be slightly helpful.
Steadiness 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 steadiness from begin to end.
Learn how to Begin and Work Your Technique to a Full Elevate
Studying the Olympic lifts isn’t straightforward—I’d be mendacity if I stated it was. Take a look at it as a puzzle, every variation is a chunk that finally types the snatch or clear and jerk puzzle. Let’s check out the best way 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 seek out 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.
*A very good professional tip right here is to lift your hip to 90 levels; if the bar doesn’t transfer, you’re in a great spot. In case your grip is just too vast, it’ll contact your abdomen—that’s not ultimate.
Clear: the perfect grip will mimic your entrance squat hand place—in case you’re in a position to wrap your entire hand across the bar. If not, place your fingers a thumb-length away out of your legs. It is a good place to begin for locating your grip.
Conditions To Efficiently Execute an Olympic Elevate
To efficiently execute the lifts, there are a few conditions required earlier than diving into the total motion. If you happen to’re unable to test the field of those squat variations, work on the facility variations of the snatch and clear whereas specializing in enhancing your mobility!
Snatch: The power to carry out an overhead squat.
Clear: The power to carry out a entrance squat.
Method Progressions
Listed here are the technical progressions I exploit to show the lifters I coach and for normal purchasers and efficiency athletes. A couple of keys: take it sluggish, be affected person, and transfer properly 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
- Hold snatch on the knee
- Hold snatch beneath knee
- Snatch deadlift
- Snatch
Clear
- Tall clear excessive pull
- Tall muscle clear
- Dip energy clear + entrance squat
- Hold clear on the knee
- Hold clear beneath knee
- Clear deadlift
- Clear
Jerk
- Strict press
- Push press
- Press in break up
- Tall jerk
- Jerk
A Full Record of Olympic Elevate Variations
Everybody doesn’t have entry to a fitness center with barbells (or the best sort of barbells, not less than) however should need to work on their Olympic lifting potential and reap the advantages. If that is you, try these workouts that I really like to make use of in my programming for purchasers and athletes alike when tools 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
Clear 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 tools variations with motion variations. Work from totally different hold positions, complexes, tempos, and pauses to work on approach, energy, and energy growth!
Olympic Weightlifting Pattern Starter Exercise Program
You’ve realized what the Olympic lifts are, why you need to incorporate them into your coaching program, checked out approach progressions, and even know a number of substitutions if the tools or area isn’t out there at your native fitness center. Now, let’s put it into apply. I’ve crafted two coaching days that will help you progress your coaching to the following degree.
Be certain that 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 as well swap for one more snatch variation)
C1. Snatch pull (3 units, 4 reps)
D1. Again squat (3 units, 5 reps)
E1. Pullups (3 units, 8-12 reps)
E2. Weighted forearm plank (3 units, :30 sec. all sides)
Day 2 – Clear & Jerk Focus
A1. Clear + Jerk (4 units, 2+2) (or clear & jerk variation)
B1. Push Press (3 units, 5 reps)
C1. Clear Pull (3 units, 3 reps)
D1. Entrance Squat (5 units, 3 reps)
E1. RDL (3 units, 6 reps)
E2. Farmer’s Carry (3 units, 30 yards)
