Olympic weightlifting is commonly 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 total 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 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 wish 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 method 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 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, power, and velocity, making it a technical problem.
Snatch
The snatch is the primary carry tried in an Olympic weightlifting meet, a dynamic and explosive carry 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 methods to discover the right 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 underneath the bar catching it in a deep squat place.
Clear and Jerk
The clear and jerk is a two-part carry 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 short pause, the lifter then executes the jerk, driving the barbell overhead whereas splitting (cut 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 simple job. Right here’s a fast record of why the Olympic lifts are nice for bettering your mobility:
Mobility: The fixed apply of transferring via 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 underneath rigidity from the weights.
Enhanced Flexibility: Relating to finishing reps and reps of deep squats and overhead positions, you will have to have the ability to get into these positions in some way, proper? Engaged on flexibility by way of an excellent warmup and cooldown will probably be fairly useful.
Stability and Coordination: You’ll discover enhancements in exact muscle coordination as you progress from place to place, aiming to execute every carry with nice method and sustaining your stability from begin to end.
The best way to Begin and Work Your Technique to a Full Carry
Studying the Olympic lifts isn’t simple—I’d be mendacity if I stated it was. Have a look at it as a puzzle, every variation is a bit that in the end varieties the snatch or clear and jerk puzzle. Let’s check out methods 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 search out your snatch grip, you’ll wish to place your palms evenly on the bar permitting it to be positioned in your hip crease whereas sustaining straight arms.
*A great 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 huge, it’ll contact your abdomen—that’s not superb.
Clear: the perfect grip will mimic your entrance squat hand place—for those who’re in a position to wrap your complete hand across the bar. If not, place your palms a thumb-length away out of your legs. It is a good start line for locating your grip.
Conditions To Efficiently Execute an Olympic Carry
To efficiently execute the lifts, there are a few stipulations required earlier than diving into the total motion. Should you’re unable to examine the field of those squat variations, work on the ability variations of the snatch and clear whereas specializing in bettering your mobility!
Snatch: The power to carry out an overhead squat.
Clear: The power to carry out a entrance squat.
Method Progressions
Listed below are the technical progressions I take advantage of to show the lifters I coach and for normal shoppers and efficiency athletes. Just a few 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
- Cling snatch on the knee
- Cling snatch under knee
- Snatch deadlift
- Snatch
Clear
- Tall clear excessive pull
- Tall muscle clear
- Dip energy clear + entrance squat
- Cling clear on the knee
- Cling clear under knee
- Clear deadlift
- Clear
Jerk
- Strict press
- Push press
- Press in cut up
- Tall jerk
- Jerk
A Full Checklist of Olympic Carry Variations
Everybody doesn’t have entry to a fitness center with barbells (or the suitable sort of barbells, no less than) however should still wish to work on their Olympic lifting skill and reap the advantages. If that is you, take a look at these workout routines that I really like to make use of in my programming for shoppers 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 cut up jerk
- Double kettlebell/dumbbell cut 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 method, energy, and power growth!
Olympic Weightlifting Pattern Starter Exercise Program
You’ve discovered what the Olympic lifts are, why it is best to incorporate them into your coaching program, checked out method 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 can assist you progress your coaching to the subsequent degree.
Ensure 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 can too swap for an additional 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. both 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)
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