Olympic weightlifting, which includes the snatch and clean & jerk, is a challenging but rewarding way to build strength, power, and athleticism. These lifts are technical, requiring a combination of mobility, coordination, speed, and strength. Mastering the Olympic lifts takes time, patience, and dedication to proper technique. Below is a step-by-step guide to help you master these complex movements.
Understand the Basics of Olympic Lifts
- Snatch: This is a single, fluid movement where you lift the barbell from the ground to overhead in one motion.
- Clean and Jerk: This is a two-part lift. First, you clean the barbell from the ground to your shoulders. Then, in a separate motion, you jerk the bar overhead by using your legs to drive it upwards.
Start with the Right Mobility
Mobility is critical for performing Olympic lifts properly and safely. You need flexibility in your hips, ankles, shoulders, and thoracic spine. If you lack mobility, it will be difficult to maintain proper form during the lifts. Focus on the following mobility areas:
- Ankle Mobility: Improves your ability to squat deeply.
- Hip Mobility: Allows for a full range of motion in the squat and pull phases of the lifts.
- Shoulder and Thoracic Mobility: Helps you achieve the overhead position in both the snatch and jerk.
Mobility Drills:
- Deep squat holds
- Thoracic spine extensions with a foam roller
- Ankle dorsiflexion stretches
- Shoulder dislocations with a resistance band
Master the Basics of Squats
Both the snatch and clean & jerk require a strong foundation in squatting. You must be comfortable with both front and overhead squats, as these positions are crucial to receiving the barbell in both lifts.
Front Squat: Improves your ability to rack the barbell on your shoulders during the clean.
Overhead Squat: Builds stability and strength in the snatch overhead position.
To master the Olympic lifts, your squats should be deep and controlled, with your knees tracking over your toes and your back staying upright.
Learn the Lifts in Parts
The Olympic lifts can be broken down into smaller, more manageable movements that you can practice individually before combining them into the full lifts.
For the Snatch:
- Snatch Deadlift: Practice pulling the bar off the floor with good form.
- Snatch Pull: Pull the bar explosively from the ground to your hips, focusing on keeping your chest up and pulling fast.
- Hang Snatch: Start from a standing position with the bar at your hips and practice the quick pull and drop under the bar.
- Overhead Squat: Practice the overhead position by performing overhead squats to build shoulder and core stability.
For the Clean & Jerk:
- Clean Pull: Focus on pulling the bar to your hips with explosiveness.
- Hang Clean: Start from a standing position, lower the bar to just above your knees, and practice the clean motion from that position.
- Front Squat: Build strength and stability in the catch position of the clean.
- Split Jerk: Break the jerk into the footwork and bar positioning. Practice the footwork for the split jerk, ensuring you land in a stable, balanced position.
Focus on Technique First, Weight Second
In Olympic lifting, technique is far more important than the amount of weight you’re lifting, especially when starting out. Poor technique can lead to injuries and will hinder longterm progress. Here’s what you should focus on:
Bar Path: The barbell should move in a straight path as much as possible, staying close to your body.
Timing and Speed: You must be fast under the bar, especially in the snatch and clean. Work on your speed from the second pull (when the bar reaches your hips) to getting under the bar.
Footwork: Proper foot positioning and a solid base are crucial for a stable lift. Practice landing in the proper receiving position (for both the snatch and the clean).
Drills like snatch balances, clean pulls, and jerk drills can help refine your technique.
Incorporate Assistance Exercises
Adding assistance exercises to your training will improve your strength and technique. These exercises target specific phases of the lifts and strengthen the muscles required for successful Olympic lifts.
Snatch Pulls and Clean Pulls: Train explosive power in the pull.
Hang Snatch and Hang Clean: Focus on the second pull and getting under the bar quickly.
Front Squats and Overhead Squats: Build strength in the clean and snatch receiving positions.
Push Press and Split Jerk: Improve overhead strength and lockout for the jerk.
Train with Consistency and Patience
Olympic lifts are highly technical and can take years to master. Consistency is key. Incorporate these lifts into your routine 23 times per week, focusing on proper technique and gradual weight progression. Track your progress, and ensure you’re always improving form before increasing the weight.
Seek Coaching or Use Video Analysis
If possible, work with a qualified Olympic weightlifting coach who can provide personalized feedback. They can spot technique issues that may not be apparent to you. If you don’t have access to a coach, record your lifts on video. Watching yourself in slow motion can help you identify areas that need improvement, such as your bar path or body positioning.
Develop Mental Focus and Discipline
Olympic lifting is not just a physical challenge, but a mental one. Mastering these lifts requires concentration, focus, and discipline. Before each lift, visualize yourself performing it correctly. Break down each lift in your mind and focus on key technical points, like keeping the bar close or getting under the bar quickly.
Follow a Structured Program
To truly master the Olympic lifts, follow a structured training program that includes progression, volume control, and a balance of skill and strength work. Programs like Starting Strength, Greyskull LP, or more Olympic liftingspecific programs like Catalyst Athletics can provide a roadmap for improvement.
Final Thoughts
Mastering the Olympic lifts requires a combination of mobility, strength, technique, and mental focus. Break down the lifts into smaller parts, focus on your form, and take the time to improve your weaknesses. With dedication and patience, you’ll see improvements in both your performance and your overall physical strength.
By following these steps, you’ll be on your way to mastering the Olympic lifts and achieving your fitness goals.