Introduction Welcome to the Olympic Weightlifting Thread! This thread will consist of technique critiques, general programming, and anything else that pertains to oly lifting. Olympic Weightlifting has only two competition lifts, the snatch and the clean and jerk. Incorporating these lifts into your program whether for other sports or general training will increase your explosiveness and power. Also, picking Olympic Weightlifting as a sport is great, since I consider all body types to work well. Hard work and will-power is all that you need. Learning these lifts will take years of training to perfect, remember that technique is most important. Since people have different body types and technique is taught differently everywhere, form will not be the same. I can guide you to a good technique, but it will be you to adjust it to optimally use your strength to translate to the lifts. A lot of people are asking about power clean form,which I will make a special section. Please post videos of yourself so I and others can critique your technique.
This is the safest way to grip the bar. Thumb goes under the bar and other fingers will wrap over the finger for a more secure grip.
Snatch The snatch is moving a barbell from the ground to overhead in one movement. It’s a bit hard to explain so I’ll just show a video of my favorite snatchers.
I will try to break down the snatch in writing to the best of my abilities. It might be just easier to look at the technique videos and go from there. I provided a picture sequence of the snatch. If you ever have a chance to look at Rob Macklem’s pictures, they are amazing. He covers a lot of weightlifting events. + Show Spoiler +
I. The Start Position This varies a lot on body type, but the general advice is pretty much the same. Keep hips low, back flat, and chest up. Feet width varies but I like it a little closer. Also look at his shoulder positioning, it is positioned over the bar.
II. First Pull (1-3 pictures) This is the pull off the floor to the knee. The bar should be pulled toward the body while keeping your back tight and shoulders over the bar. I can’t stress this enough until you start doing this yourself. The back angle should be the same as your start position, and this should stay the same throughout the first pull.
III. Second Pull (pictures 3-6) After passing the the knee, move the bar into your hips. Back angle will become more and more vertical. As the bar gets to a certain point(depends on you, but higher up on the thigh, the better), drive with your hips into the bar and shrug your shoulders up.
(credits to youtube user irishmarc1)
IV. Third pull (7-9) This pull is how lifters drop under the weight. World class lifters in this phase are very quick to get under the bar. To get under the bar, you have to “pull” yourself under. Dropping/falling under the weight will not get you anywhere. This is hard to explain, but I’m sure you will understand once you start lifting.
V. Catch (10-12) Spread your feet sideways to give yourself a bigger base and lockout your arms forcefully. Make sure you have the bar locked out before you recover.
VI. Recover Just an overhead squat, remember keep your core tight and chest up.
Clean and Jerk Clean and jerk is a two part lift. The clean is a movement bringing the bar from the ground to your shoulders. Then the jerk is moving the the bar from the shoulders to overhead. Good example
I. Start position Grip will be closer than the snatch, but it depends on you. Remember stay on your heels, chest up, hips low.
II. First pull Keep hips low and chest up. Stay on your heels and keep that back position.
III. Second Pull Remember to bring the bar to your hips! Drive hard with your hips and shrug with your shoulders!
IV. Third Pull This again is the pull under. Faster speed under the bar will translate to more weight!
V. Catch Drive your elbows up as fast as possible. Try to time receiving the bar onto your shoulders at the apex of the barpath. This would reduce the possibly of the bar crashing on top of you which will throw off the rest of your lift.
VI. Recover This is just a front squat, keep your elbows high and drive hard out.If you find yourself stuck at the bottom, try bouncing to get out of the hole.
Power Clean A power clean is just a clean that is caught above thighs above parallel. Technique will be the same.
Jerk (I can’t seem to find a helpful tutorial or any sequence photos. )There are three styles of jerks, split, power, and squat. These styles are only for how to recover out of the jerk. Remember the jerk is mostly leg drive and not pressing with the upper body. + Show Spoiler +
I. Start position Stand straight and reposition hands for the jerk. This hand positioning varies on lifters, so try to find out what works for you. Keep your chest up and core tight.
II. Dip HEELS HEELS HEELS, Stay on your heels the entire time! Keep a controlled descent with your hips and keep your body straight. How low you dip is also preference. Too shallow and you lose leg drive, while dipping high might not get enough leg drive.
III. Drive At this point, you will have to push straight up with your legs out of the dip. Keep your chest up and push your head out of the way!! Bar should be pushed to the back of your head.
IV. Catch In this portion, the lifter has to drop under the bar. So drop the hips and move your feet fast! Also lockout those arms.
A. Split Jerk Most people use this style. The more comfortable leg goes first. The lifter should be stable in the split. Back leg can be straight out or bent under the hip.
B. Power/Push Jerk This is probably the easiest to learn since you only have to slide your feet out a little bit. You need to drive the bar higher than the split to catch this though. C. Squat Jerk This is by far the most difficult jerk because you will have to drop into a squat. I wouldn’t recommend this.
V. Recover For the squat/ power jerk, the lifter will just have to stand straight up. Split jerkers will need to bring both feet together before they complete the lift. Always recover with the front foot first, then back. I have seen so many lifts lost because the lifter brings their back foot back first. FRONT FOOT ALWAYS!
The S curve is what how the bar should move up your body. This line varies between lifters but it will generally look like this. The bar should stay as close to your body as possible. Once the bar gets away from your body, you will lose leverage.
You can take a sideview video of your lifts and see for yourself. Here is a free program that you can use to outline the barpath. http://www.kinovea.org/en/
Programming There are many ways to program, but I always liked Pendlay’s approach. http://www.pendlay.com/A-Training-System-for-Beginning-Olympic-Weightlifters_df_90.html (I’m not sure if this link still works, can anyone get into it?) Basically a beginner would want to start with three days a week. After a couple weeks/months, you can add another workout. [quote=from Pendlay’s article] Workout 1 Workout 2 Workout 3
Snatch Sn. Pull + H. Sn (knee) Snatch C. pull + Clean (knee) clean and jerk C. pull + H. Clean (hip) Push press or push jerk Front squat Neck Jerk Back squat complex 1 Back squat Complex complex 2 complex
Workout 4 Workout 5 Workout 6
Sn. Pull + H. Sn. (hip) Snatch H. Sn. (hip) + H. Sn. (knee) Clean and Jerk Clean (hip) + H. Clean (knee) Clean and jerk Back squat Bench Press or Military Press Back squat Complex 1 Front squat complex 1 Complex 2 complex complex 2 [/quote]
Complexes are described as plyometrics, core work, conditioning with kettlebells and prehab work.
Another approach is how my own coach sets it up. I modified it a little bit. Day 1 Day 2 Day 3 snatch clean snatch snatch pulls rack jerks clean and jerk front squat clean pulls back squat push press back squat core core core
NEVER add weight when starting to learn the snatch and clean and jerk. Use a broomstick first and practice the movements, then progress to a barbell. Strength exercises(pulls, squats, press,etc) are for making you stronger while you learn the lifts. Never neglect getting stronger. Technique and strength go hand in hand.
This isn’t for beginners but different exercises can be a great place to strengthen weak points in your lift. If you check out the first link in resources, the Chinese training system can give you different ideas.
Flexibility Sometimes newer lifters will run into trouble with the lifts because of the lack of flexibility. Here aresome videos from my favorite youtube channel, Mobility Workout of the Day!
Conclusion This might be a bit too technical, but I felt that I should write some things in words instead of showing videos. If you see any errors or aren’t clear about certain things please tell me.
Lastly, if you are really serious about Olympic Weightlifting, get a coach and join a real oly weightlifting club. Watching and reading guides can only do so much. A watchful eye of a coach will do wonders to your technique and fix bad habbits.
I literally was going to make this thread but then aon dimsum made it first haha
I'm Oly lifting atm, my next sesh tomorrow!
All people should try it, especially young people who are first getting into lifting its really good for you, just as good if not better than powerlifting for overall fitness and health
I just noticed that I may have been doing power clean and jerk rather than a full clean just because I feel like if I can catch it higher than parallel I should. Does that go against regulations for competition lifting at all?
@ludik haha I use to squat jerk a lot. I now just power jerk. dimas videos are always nice to watch. There are some videos of him in the training hall that are really impressive.
Whoo! Nice thread DimSum. I'm actually on an Olympic weightlifting program right now, just learning the lifts and trying to put on some quality mass. I'm having trouble transitioning from a power clean to a full clean. As of right now I'm just going into a front squat after catching the bar every time and then bouncing back up. This of course limits the amount of weight I can do, although I'm pretty sure I'm a better puller than squatter anyway so my power clean and full clean wouldn't be too different. IIRC, your PC ranges between 80% and 90% of your full clean, right?
Anyway, here is my current program. I'm liking it a lot so far. Remember that each lift goes up between 2% and 3% each week: + Show Spoiler +
Tuesday:
Back Squat @ 75%, 3x10 Clean and Jerk to max Push Press @ 75%, 5x5
Wednesday:
Power Snatch @ 60% (of snatch), 2x3 Power Clean and Jerk @ 60% (of C&J), 2x3 Pull ups, 3x max
I got this from Greg Everett's book on Olympic lifting. My first week on it I gained 1.5kg, so I'm hoping to keep these gains consistent for the next 8 weeks. Somewhere in the middle there's also a deload week, but I didn't put that info here.
I would cut out any power cleans and do full cleans instead. At lighter weights for cleans, you would only pull as much as you need to get under the bar for a full clean. This will make your transition smoother. You can do power cleans after you get the hang of cleans. Also I don't know much on percentages, most of that stuff is from Russian literature.
btw how long Gregg Everett's program? Could you send me it? I won't put it up since it's in his book right?
On September 26 2011 13:48 AoN.DimSum wrote: I would cut out any power cleans and do full cleans instead. At lighter weights for cleans, you would only pull as much as you need to get under the bar for a full clean. This will make your transition smoother. You can do power cleans after you get the hang of cleans. Also I don't know much on percentages, most of that stuff is from Russian literature.
btw how long Gregg Everett's program? Could you send me it? I won't put it up since it's in his book right?
I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.
As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.
The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:
Back Squat @ 85%, 1x2 Clean and Jerk @ 75%, 1x3 Push Press @ 85%, 1x2
Wednesday:
Snatch @ 75%, 1x3 Bench Press @ 75%, 2x2
Thursday:
Power Snatch @ 60%, 1x3 Power Clean and Jerk @ 60%, 1x3
[Take two days off]
Sunday:
Test 1RMs on any lift you want.
Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean.
On September 26 2011 13:48 AoN.DimSum wrote: I would cut out any power cleans and do full cleans instead. At lighter weights for cleans, you would only pull as much as you need to get under the bar for a full clean. This will make your transition smoother. You can do power cleans after you get the hang of cleans. Also I don't know much on percentages, most of that stuff is from Russian literature.
btw how long Gregg Everett's program? Could you send me it? I won't put it up since it's in his book right?
I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.
As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.
The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:
Back Squat @ 85%, 1x2 Clean and Jerk @ 75%, 1x3 Push Press @ 85%, 1x2
Wednesday:
Snatch @ 75%, 1x3 Bench Press @ 75%, 2x2
Thursday:
Power Snatch @ 60%, 1x3 Power Clean and Jerk @ 60%, 1x3
[Take two days off]
Sunday:
Test 1RMs on any lift you want.
Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean.
On September 26 2011 14:45 RosaParksStoleMySeat wrote:
On September 26 2011 13:48 AoN.DimSum wrote: I would cut out any power cleans and do full cleans instead. At lighter weights for cleans, you would only pull as much as you need to get under the bar for a full clean. This will make your transition smoother. You can do power cleans after you get the hang of cleans. Also I don't know much on percentages, most of that stuff is from Russian literature.
btw how long Gregg Everett's program? Could you send me it? I won't put it up since it's in his book right?
I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.
As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.
The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:
Back Squat @ 85%, 1x2 Clean and Jerk @ 75%, 1x3 Push Press @ 85%, 1x2
Wednesday:
Snatch @ 75%, 1x3 Bench Press @ 75%, 2x2
Thursday:
Power Snatch @ 60%, 1x3 Power Clean and Jerk @ 60%, 1x3
[Take two days off]
Sunday:
Test 1RMs on any lift you want.
Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean.
I might buy this book, it sounds pretty good.
It's recommended by both Pendlay and Burgener, although it's a little bit more aimed at coaches than athletes as far as I can see. I've followed the snatch progression and drills somewhat loosely, and it's done a good job of showing me how to snatch (although I still have that silly donkey kick).
Edit: OK, why the hell can't I just drop down into a full clean like normal people? I brought the bar up to 90kg today and I STILL just power cleaned it like an idiot. I think I'm honestly kind of afraid of pulling myself under the bar because of a mishap I had before where I almost smashed my knee under it.
On September 26 2011 14:45 RosaParksStoleMySeat wrote:
On September 26 2011 13:48 AoN.DimSum wrote: I would cut out any power cleans and do full cleans instead. At lighter weights for cleans, you would only pull as much as you need to get under the bar for a full clean. This will make your transition smoother. You can do power cleans after you get the hang of cleans. Also I don't know much on percentages, most of that stuff is from Russian literature.
btw how long Gregg Everett's program? Could you send me it? I won't put it up since it's in his book right?
I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.
As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.
The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:
Back Squat @ 85%, 1x2 Clean and Jerk @ 75%, 1x3 Push Press @ 85%, 1x2
Wednesday:
Snatch @ 75%, 1x3 Bench Press @ 75%, 2x2
Thursday:
Power Snatch @ 60%, 1x3 Power Clean and Jerk @ 60%, 1x3
[Take two days off]
Sunday:
Test 1RMs on any lift you want.
Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean.
I might buy this book, it sounds pretty good.
It's recommended by both Pendlay and Burgener, although it's a little bit more aimed at coaches than athletes as far as I can see. I've followed the snatch progression and drills somewhat loosely, and it's done a good job of showing me how to snatch (although I still have that silly donkey kick).
Edit: OK, why the hell can't I just drop down into a full clean like normal people? I brought the bar up to 90kg today and I STILL just power cleaned it like an idiot. I think I'm honestly kind of afraid of pulling myself under the bar because of a mishap I had before where I almost smashed my knee under it.
Gotta just commit to getting under the bar. It's kinda scary at first but you just gotta say fuck it and do it.
Do you guys actively pull yourself under the bar? What I've been doing now is pulling it as high as I can and a little bit towards me, and then racking it, going as low as I have to go. It's more of a 'pull into rack position' than it is 'pull and get into the rack position'.
On September 27 2011 13:51 RosaParksStoleMySeat wrote:
On September 27 2011 02:53 AoN.DimSum wrote:
On September 26 2011 14:45 RosaParksStoleMySeat wrote:
On September 26 2011 13:48 AoN.DimSum wrote: I would cut out any power cleans and do full cleans instead. At lighter weights for cleans, you would only pull as much as you need to get under the bar for a full clean. This will make your transition smoother. You can do power cleans after you get the hang of cleans. Also I don't know much on percentages, most of that stuff is from Russian literature.
btw how long Gregg Everett's program? Could you send me it? I won't put it up since it's in his book right?
I'd be happy to send you this program. His book actually has like eight programs, including one for masters, one for beginners, intermediates, advanced athletes, a Bulgarian split, a wave loading one, a technique development one, one for gaining weight, and one for strength and power training.
As far as I know, as long as you don't share more than 10% of any published work, it is OK to cite the information without permission as long as you give credit. Since these programs would only make up a tiny bit of Greg Everett's work, I believe it's acceptable to post one of these programs.
The program I cited is put up as 9 weeks. The first four weeks are exactly as I mentioned (just adding 2-3% to every lift per week), the next week is a back off week, and the final week just has three workouts before a 1RM testing day. Here's the back off week:
Back Squat @ 85%, 1x2 Clean and Jerk @ 75%, 1x3 Push Press @ 85%, 1x2
Wednesday:
Snatch @ 75%, 1x3 Bench Press @ 75%, 2x2
Thursday:
Power Snatch @ 60%, 1x3 Power Clean and Jerk @ 60%, 1x3
[Take two days off]
Sunday:
Test 1RMs on any lift you want.
Updating the OP with some additional programs would be great I think. Dan John's Big 21 is a very popular program AFAIK, and I'm liking this program by Everett. I just finished my first week, and I'm about to start my second. I agree with you though--instead of PCs I'll start going down into a full clean.
I might buy this book, it sounds pretty good.
It's recommended by both Pendlay and Burgener, although it's a little bit more aimed at coaches than athletes as far as I can see. I've followed the snatch progression and drills somewhat loosely, and it's done a good job of showing me how to snatch (although I still have that silly donkey kick).
Edit: OK, why the hell can't I just drop down into a full clean like normal people? I brought the bar up to 90kg today and I STILL just power cleaned it like an idiot. I think I'm honestly kind of afraid of pulling myself under the bar because of a mishap I had before where I almost smashed my knee under it.
Gotta just commit to getting under the bar. It's kinda scary at first but you just gotta say fuck it and do it.
I think this is exactly it. I'm a bit scared of missing the catch and crushing my knees or something.
OK, today. Full cleans with light weight. Not going to leave the gym without doing plenty of them.
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)There are three styles of jerks, split, power, and squat. These styles are only for how to recover out of the jerk. Remember the jerk is mostly leg drive and not pressing with the upper body.![[image loading]](http://2.bp.blogspot.com/_HbaApmpa-Po/S0aXF9VuAtI/AAAAAAAACD4/7t1VAmPZU6A/s400/twelve.jpg)
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