Olympic weightlifting is the oldest official strength sport, having been included in the first Olympics in the 19th century. Weightlifting consists of two events: the snatch and the clean and jerk. Both lifts require speed, strength and skill, and are usually learned under the guidance of a qualified coach. Olympic lifting has a lower injury rate than powerlifting or bodybuilding, largely due to the emphasis on good technique. Consult your physician before beginning any exercise program.
Snatch
Step 1
Position yourself with your feet shoulder-width apart and your hands gripping the bar with at least one-and-a-half times the width of your shoulders between your hands. Bend at the knees and hips until your thighs are roughly parallel to the floor. Your back should be flat or slightly arched.
Step 2
Pull the bar smoothly from the floor; do not jerk the weight up. Avoid bending your arms. Increase the speed of the bar as your legs straighten. Continue to straighten your legs but keep your torso inclined forward.
Step 3
Straighten your legs and hips explosively once the bar passes mid-thigh level. Once this occurs, continue to accelerate the bar while shrugging your shoulders up explosively. At this point your arms bend, but only to allow the bar to travel upward. Do not attempt to jerk the weight higher with your arms.
Step 4
Spread your feet slightly and squat quickly without moving forward. As the bar continues up, rotate your arms to catch the bar overhead. Rotate your elbows outward slightly to secure the bar position.
Step 5
Stand up. Your lift is not complete until the bar is firmly overhead and in line with your hips and your feet. When you lower the bar, do so under control.
Clean and Jerk
Step 1
Position yourself like the snatch, only with your hands just outside your legs. Pull the bar smoothly from the floor, but avoid jerking the weight off the floor.
Step 2
Jump and shrug the weight upward explosively as the bar passes mid-thigh level, just like in the snatch. Do not jerk the weight higher with your arms. You do not have to pull the weight as high as you do in the snatch.
Step 3
Squat under the bar to catch it. Rotate your arms so your palms are facing up and your upper arms are close to parallel to the ground. This is called the racked position.
Step 4
Stand up. Ensure that you have a good grip on the bar, then bend your knees, but no more than a quarter squat. Change directions rapidly to impart force to the bar, and continue to accelerate the bar with your legs while keeping it firmly on your shoulders.
Step 5
Split your feet quickly as the bar leaves your shoulders, moving one foot forward and one backward. Your weight should be evenly balanced on both feet as you catch the bar overhead. Bring your feet together underneath you. Your lift is complete when the bar is in line with your hips and feet; lower under control.
Tips and Warnings
- Video yourself regularly. Given that there is limited practice of weightlifting in commercial gyms, you will need to review your performance frequently.
- While Olympic lifting is a safe sport, injuries do occur. This is why coaching is often advised. Olympic lifting generates more power than any other lifting sport, and this requires skill. Skill is developed by the consistent and intelligent application of effort over a long period of time. Take your time, build strength and skill, and stay healthy.
Things You'll Need
- Olympic bar with safety collars
- Bumper plates
References
- "Journal of Strength and Conditioning Research"; Relative Safety of Weightlifting and Weight Training; B.P. Hamill, Feb. 1994
- "Journal of Athletic Training"; Injury Rates and Profiles of Elite Competitive Weightlifters; G. Calhoon, and A.C. Fry; July 1999
- "Medicine and Science in Sports and Exercise"; Power Production by Olympic Weightlifters; J. Garhammer; 1980
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