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Olympic Weightlifting Program – Your Information To The Gold

Fitness Clerk by Fitness Clerk
July 2, 2025
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Olympic Weightlifting Program – Your Information To The Gold
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Curiosity in Olympic lifting has elevated considerably over the previous few years, largely as a result of its incorporation into the CrossFit program. Whereas it will possibly look spectacular, many individuals underestimate the complexity and technical points of Olympic coaching.

Take Your Health To The Subsequent Degree

Olympic actions are extremely advanced and might take months to carry out safely and years to excellent – nevertheless it’s by no means too late to begin studying!

olympic-snatch

What Is Olympic Lifting?

Olympic lifting consists of simply two lifts; the snatch and the clear and jerk. It’s the solely energy sport that presently competes within the Olympics, first showing within the 1896 video games. Since then, this type of lifting has advanced and developed with it’s advantages for efficiency being acknowledged. 

When in comparison with conventional resistance coaching, the variations are apparent.

The Two Olympic Lifts

The 2 Olympic lifts are the snatch and the clear and jerk. 

Nevertheless, every of those actions does have a number of variations or regressions. Moreover, different conventional resistance workout routines can assist you.

The Snatch

The snatch is a barbell exercise that includes a person thrusting a loaded barbell from the bottom and catching it overhead.

However this is the important thing. The lifter should catch the load over their head with arms prolonged – there will be no pushing with arms. This key considerably complicates the motion, because the lifter should generate a considerable quantity of power to elevate the load above their head.

The Clear And Jerk

The clear and jerk are literally two totally different actions carried out back-to-back.

1. The Clear – The clear is the primary a part of the motion. It consists of a lifter internet hosting a loaded barbell as much as the rack place – the bar sits throughout the entrance delts and clavicle. 

It is carried out with explosive energy because the barbell should journey all the best way up with out touching or resting on the chest or stomach. 

That is in distinction to the way it was initially carried out, which might nonetheless be seen within the sport of Strongman, during which a lifter will hoist it as much as their stomach first. From right here, they could elevate it as much as their chest after which transfer into the rack place. 

Just like the snatch, the lifter can “duck” beneath the load after which squat the load up.

2. The Jerk – The jerk is an explosive overhead press. A lifter will first carry out a slight dip, bending their legs, after which explosively lengthen their legs. The lifter then pushes the bar up whereas dropping beneath the bar on the similar time, catching it overhead. 

Olympic Lifting Is A Energy Sport

In Olympic coaching, energy is the flexibility to generate power shortly, combining energy and pace in explosive actions. As an entire, elevated energy will present quite a few advantages together with;

  • Elevated coordination

  • Improved timing and muscle firing

  • Explosive muscle recruitment

  • Larger potential for energy

It is important in lifts just like the snatch and clear and jerk, the place athletes should transfer heavy weights quickly and effectively – that is (Hyperlink Energy Pillar: the way it differs from energy) or hypertrophy. Right here’s a fast abstract of their variations; 

  • Energy – Shifting a load as shortly as attainable

  • Energy – Shifting a maximal quantity of weight

  • Hypertrophy – Rising the dimensions of the muscle

Advantages Of An Olympic Lifting Routine

Coaching for Olympic lifting brings a ton of advantages other than the conventional advantages of resistance coaching equivalent to improved bone energy and muscle mass. A few of these different advantages embrace:

Additional, Olympic lifting is very efficient for bettering athletic efficiency in sports activities that require:

Plus, other than superior calisthenics, it’s essentially the most technically difficult type of lifting there may be. This supplies a problem that many individuals prefer to pursue.

How To Carry out The Olympic Lifts

We’re now going to undergo step-by-step directions for performing the snatch and the clear and jerk. Each actions have a number of components, so we’ll break them down into small sections to assist visualize the motion.

The Clear And Jerk

1. Setup

  • Ft hip-width aside, bar over midfoot.

  • Fingers simply exterior the thighs.

  • Hook grip (thumb beneath fingers).

  • Again straight, chest up, hips barely greater than knees.

2. First Pull

  • Raise the bar slowly off the ground by extending your knees.

  • Preserve your chest up and shoulders barely over the bar.

  • The bar ought to keep near your shins.

3. Transition (Knee to Hip)

  • Because the bar passes the knees, barely re-bend the knees (performing a scoop or double knee bend).

  • Torso turns into extra vertical.

4. Second Pull (Explosive)

  • Explode upward by extending hips, knees, and ankles.

  • Preserve the bar near your physique.

  • Shrug powerfully on the prime.

5. Pull Beneath & Catch

  • Pull your self beneath the bar shortly.

  • Rotate elbows by and catch the bar in your shoulders (entrance rack) in a full entrance squat.

  • Rise up from the squat to complete the clear.

6. Settle And Setup

  • Ft beneath hips, bar resting on shoulders.

  • Elbows barely in entrance of the bar, chest tall.

7. Dip

8. Drive

9. Cut up / Energy Beneath

  • Because the bar rises, cut up your legs (one ahead, one again) or use an influence jerk (each toes keep aligned).

  • Punch the bar overhead and lock out your elbows.

10. Recuperate

  • Deliver the entrance foot again midway, then the again foot ahead to satisfy it.

  • End standing tall with a bar overhead — this completes the elevate.

The Snatch

1. Setup

  • Ft hip-width aside.

  • Fingers large (bar rests within the hip crease when standing).

  • Hook grip.

  • Chest up, again tight, hips barely greater than knees.

2. First Pull

3. Transition (Knee to Hip)

  • Because the bar passes the knees, re-bend the knees barely (scoop).

  • The torso turns into upright and prepared for an explosion.

4. Second Pull (Explosive)

  • Explode upward — full triple extension (hips, knees, ankles).

  • Shrug arduous with straight arms.

5. Pull Beneath

  • Because the bar reaches its peak, pull your self beneath right into a full overhead squat.

  • Punch arms overhead to lockout.

6. Catch & Recuperate

The Finest Accent Lifts For Olympic Lifting 

Above, we went over method actions particular to the 2 Olympic actions. Nevertheless, different lifts will not be particular to the Olympic lifts however will present a major quantity of profit.

Squat Bounce (Entice Bar Squat Bounce)

The squat bar bounce, also referred to as the entice bar squat bounce, is a superb accent motion for Olympic lifting. It could actually enhance power manufacturing whereas being a straightforward and extra intuitive approach to prepare triple extension.

We desire utilizing the entice bar as a result of we discover that trainees can carry out extra highly effective jumps with out worrying about their backs.

Entrance Squat

The entrance squat is essential, as you will want to be sturdy sufficient to come out of the outlet after the clear. 

Though entrance squats prepare the decrease physique by a squatting motion, they’re fairly distinct from the again squat. It requires quite a few strengths, together with;

As well as, it will assist enhance mobility whereas additionally bettering pushing energy. 

Chin-Up

Right here’s a secret – the chin-up is a superb accent to any coaching plan. Having a robust again with elevated pulling energy. These will assist construct your whole again musculature and enhance posture and pulling.

Energy Row

The ability row is a hybrid of types, combining parts of the deadlift and the row. 

For the facility row, the loaded barbell begins on the bottom, and the lifter units up like a deadlift. The lifter then performs the preliminary a part of the deadlift however solely to only under the knee. At this level, the lifter explosively rows the barbell up their torso.

Push Press

The push press is definitely part of studying the jerk. Nevertheless, it is extra demanding as you do not dip beneath the bar.  This enables higher concentrate on producing a stronger dip and triple extension.

Deficit Deadlift (Standard & Snatch Grip)

The deficit deadlift includes standing on an object whereas deadlifting, which will increase the vary of movement and enhances flexion within the knees. 

Extra importantly, as a result of you have got a lot extra flexion in your knees and hips, lifters will concentrate on utilizing leg drive to a better diploma than they might with standard. 

That is essential as you need to be taught to drive your heels into the bottom whenever you pull for Olympic lifts.

Olympic Weightlifting Coaching Program

We’re going to present you a easy energy coaching program that’s targeted on the Olympic Weightlifting program.

You’ll discover that for some workout routines, we’ve got masses labeled as “mild”, “average”, or “heavy”.  That is referring to depth. For instance, if it says 3X3 (mild), this implies you’re utilizing a straightforward weight for this motion. If it says “heavy”, it means you need to be close to failure. 

That is a straightforward method to make use of some autoregulation and allow you to select a load relying on how you’re feeling. Nevertheless, your general objective ought to nonetheless be to implement progressive overload time beyond regulation.

Olympic Weightlifting Regime

This can be a conventional energy coaching program with a heavy emphasis on Olympic Weightlifting. 

This can be a nice possibility for somebody who does not need to 100% concentrate on Weightlifting however as an alternative, incorporate it into their coaching. 

Day 1 – Snatch And Decrease Physique

  • Snatch – 5×2 @ 75–80% 

  • Clear Pull – 4×3 @ 90–100% of unpolluted

  • Again Squat – 4×5 @ average

  • Overhead Squat – 3×6-8 @ mild to average

  • Hanging Leg Raises – 3×12

Day 2 – Energy And Higher Physique

  • Energy Clear + Push Press – 5×1+5 @ 75%

  • Incline Dumbbell Bench Press – 3×6 @ average/heavy

  • Energy Row – 4×4 @ average/heavy

  • Weighted Chin-Up – 3×6 @ average

  • Push-ups – 4 x Failure

  • Arms (Alternative)

  • Core (Alternative)

Day 3 – Relaxation And/Or Mobility Work

Day 4 – Energy & Decrease Physique

  • Squat Bounce – 4×4 @ 50%

  • Snatch Pull – 3×2 @ ~80–85% 

  • Entrance Squat – 4×6 @ average

  • RDL – 3×8 @ mild – average

  • Isolation (Alternative)

  • Plank – 3×30–45 sec

Day 5 – Relaxation And/Or Mobility Work

Day 6 –Clear & Jerk & Higher Physique

  • Clear & Jerk – 6×1+1 @ 85-90%

  • Push Press – 4×4 @ average

  • Barbell Rows – 3× 8-10 @ average

  • Dips – 3 x Failure

  • Chin-Ups – 3 x Failure

  • Arms (Alternative)

  • Again Extensions 3 x 10-15

Day 7 – Relaxation And/Or Mobility Work

power-clean

Method Lifts For Olympic Lifting 

Each Olympic lifts are extremely advanced and composed of quite a few elements. Subsequently, if you happen to need assistance along with your precise Olympic lifts, listed here are some method lifts you need to use to enhance your lifts.

Additionally, check out this beginner workout!

Method Lifts For The Clear

Listed below are the varied method lifts for the clear. Remember we’re not together with the jerk right here.

Rack Place

Earlier than you’ll be able to clear correctly, it is advisable be taught the rack place — the place the bar rests throughout your shoulders and collarbone.

Observe: Good shoulder and wrist mobility is vital for a robust rack place.

Rack Supply

This drill helps you observe moving into the rack place — mimicking the ultimate part of the clear.

  • Use a lightweight bar
  • Maintain it at chest peak with elbows excessive, like the highest of a excessive pull
  • Shortly flip your elbows beneath the bar whereas dropping slightly below it
  • End within the rack place — bar in your shoulders, elbows up

Scarecrow Clear

This builds on the rack supply by including a full squat catch.

  • Begin with the bar at chest peak, elbows excessive
  • Pull your physique beneath the bar and rotate your elbows by
  • On the similar time, drop right into a full entrance squat
  • Catch the bar within the rack place on the backside
  • Go gradual at first — this motion is unfamiliar and takes observe

Tall Clear Pull

This drill builds explosive energy utilizing a triple extension (hips, knees, ankles).

  • Maintain the bar at your thighs with arms straight
  • Preserve a slight bend in your knees and hips
  • Lengthen your hips and knees forcefully
  • Carry out a robust shrug
  • Rise onto your toes because the bar pops upward

Cling Clear Pull

Identical concept because the tall, clear pull, however now ranging from mid-thigh.

  • Push your hips and knees again to decrease the bar
  • Drive upward utilizing the triple extension and a robust shrug
  • End with a slight backward lean
  • The bar ought to speed up vertically with energy

Tall Clear

  • Begin in the identical place because the tall clear pull
  • Carry out the pull, then pull your self beneath the bar
  • Drop right into a full squat and catch the bar within the rack place

Cling Clear

  • Begin from the cling clear pull place (bar under mid-thigh)
  • Shrug and lengthen upward
  • Pull beneath the bar
  • Drop right into a squat and catch within the rack place

Clear Deadlift

The primary a part of the clear is a modified deadlift designed to optimize the setup for a robust second pull.

  • Arrange with a extra upright torso than in an everyday deadlift
  • Preserve your chest excessive and your hips barely decrease
  • Deal with vertical leg drive, not a ahead lean
  • If you happen to bend too far ahead, you lose energy
  • Preserve your torso upright to take care of a robust, vertical pull

Method Lifts For The Snatch

The next are method lifts for the snatch. Once more, they may comply with an order of complexity.

Snatch Catch Place

Earlier than studying the complete snatch, begin by getting comfy within the overhead catch place.

  • Use a lightweight coaching bar and take an overhand grip about 1.5 instances wider than your clear grip
  • Press the bar overhead so it is in step with your shoulders, hips, and heels
  • Use a mirror to make sure the bar is not drifting ahead — it needs to be stacked instantly over your middle
  • Actively press up into the bar reasonably than passively holding it
  • Whereas holding the place, observe mild hip flexion and extension to simulate the catch part beneath load

Overhead Squats

When you’re assured within the catch place, start performing squats whereas holding the bar overhead.

  • Preserve the bar in the identical locked-out overhead place as above
  • Squat as deep as your mobility permits whereas sustaining a robust overhead place
  • Construct mobility and luxury on the backside of the squat
  • Add weight progressively as you acquire management and stability

Muscle Snatch

This drill trains bar path and overhead receiving energy with out dropping beneath.

  • Begin from standing with the bar at hip stage
  • Use a robust shrug and straight-arm pull to convey the bar overhead
  • Don’t swing the bar or use momentum like a kettlebell swing
  • Pull the bar vertically and punch overhead, ending with arms locked out
  • There isn’t any squat on this variation — it is a excessive pull to overhead lockout

Mid-Cling Snatch Pull

This motion develops explosive extension utilizing the snatch grip.

  • Begin with the bar at mid-thigh utilizing a large snatch grip
  • Keep a slight bend in hips and knees
  • Carry out highly effective triple extension (hips, knees, ankles)
  • Shrug forcefully and rise onto your toes
  • The bar ought to journey upward with pace, and your torso ought to end barely leaned again

Mid-Cling Muscle Snatch

This combines the snatch pull and the overhead catch.

  • Begin in the identical place because the snatch pull (mid-thigh, snatch grip)
  • Execute triple extension and a strong shrug
  • Pull the bar straight up and punch it overhead
  • Drop barely into 1 / 4 squat as you catch the bar overhead with arms locked out
  • This helps develop pace beneath the bar with out the complete squat

Scarecrow Snatch

This drill reinforces the turnover and overhead squat catch.

  • Begin with the bar at chest stage, elbows excessive, snatch grip
  • Provoke the motion by popping the bar up and pulling your self beneath it
  • Drop right into a full overhead squat place
  • Catch the bar overhead and stabilize on the backside
  • Stand as much as full the elevate

Tall Snatch

This develops pace beneath the bar from minimal preliminary motion.

  • Begin with the bar at waist stage, arms straight, minimal bend in hips and knees
  • Explode upward with a robust shrug and hip extension
  • Because the bar travels up, pull your self beneath and drop right into a full overhead squat
  • Catch the bar overhead with arms locked out and rise up

Cling Snatch

This drill connects the cling place to the complete vary of movement.

  • Begin from the mid-thigh cling place with a snatch grip
  • Execute triple extension and a strong shrug
  • Pull your self beneath the bar and catch it in a full overhead squat
  • Deal with a clear bar path and exact foot placement

Snatch Grip Deadlift

This builds foundational energy for the primary pull of the snatch.

  • Use a large grip (similar as your snatch grip)
  • Arrange with a extra upright torso than in a clear deadlift
  • Pull from the ground with management, sustaining bar path and posture
  • Prepare this constantly to construct energy and effectivity in your snatch begin place

Closing Say On Olympic Weightlifting Coaching

Olympic Weightlifting is a difficult but rewarding pursuit. Don’t anticipate to progress on the similar pace as you’d with the deadlift or squat – these actions take time. Nevertheless, if you happen to keep on with it, your general energy and athleticism will sky rocket.

References

  1. Zaras N, Methenitis S, Stasinaki A-N, Spiliopoulou P, Anousaki E, Karampatsos G, Hadjicharalambous M, Terzis G. Variations in Fee of Pressure Improvement, Muscle Morphology and Most Energy between Weightlifters and Monitor and Discipline Throwers. Utilized Sciences. 2022; 12(16):8031. https://doi.org/10.3390/app12168031 
  2. Krzyszkowski, J., & Kipp, Okay. (2020). Load-dependent mechanical calls for of the decrease extremity throughout the front and back squat. Journal of Sports activities Sciences, 38(17), 2005–2012. https://doi.org/10.1080/02640414.2020.1766738



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