Two Olympic Lifts
Olympic weightlifting consists of two movements: the snatch and the clean & jerk. These are considered the most technically demanding strength exercises in the world, requiring strength, speed, flexibility, balance and precision at the same time.
🏋️ Snatch
The barbell is lifted from the ground to overhead in one movement. It requires the greatest flexibility and technique. Elite weightlifters snatch 1.5–2x their body weight.
💪 Clean & Jerk
A two-part movement: the barbell is lifted to the chest (clean), then driven overhead (jerk). It allows lifting 10–20% more than in the snatch.
⚡ Triple Extension
In both lifts, the critical moment is the synchronous extension of the ankles, knees and hips. This gives acceleration to the barbell.
📐 Angles and Positions
Starting position, first pull, second pull, catch/squat, standing up — each phase has precise angles.
📋 Exercise Progressions for Beginners
Never start with the full snatch. Instead, learn the movement in parts over 6–8 weeks:
| Week | Snatch Progression | Clean & Jerk Progression | Frequency |
|---|---|---|---|
| 1–2 | Snatch pull from the platform, overhead squat with a PVC pipe | Clean pull, front squat | 3x/week |
| 3–4 | Power snatch, snatch balance | Power clean, push press | 3x/week |
| 5–6 | Squat snatch (hang snatch below the knees) | Squat clean (hang clean), split jerk technique | 4x/week |
| 7–8 | Full snatch from the floor | Full clean & jerk | 4x/week |
🔧 Mobility Exercises for Weightlifters
- Ankle Mobility: Ankle dorsiflexion is essential for a deep squat. Exercise: squats with elevated heel supports, ankle stretch with a resistance band.
- Hip Mobility: 90/90 stretch, pigeon stretch, deep squat holds (goblet squat with 5–10 kg for 60–90 sec).
- Shoulder and Thoracic Mobility: Overhead squat with a stick — if the stick falls forward, thoracic mobility is needed. Thoracic spine rotations, foam rolling.
- Wrist Mobility (for the Front Rack Position): Wrist stretch on all fours, wrist rotation exercises with a stick.
💊 Supplements for Olympic Lifting
| Supplement | Benefit | Dose |
|---|---|---|
| Creatine | ATP-CP system, explosive power | 5 g/d |
| Whey protein | Muscle recovery | 25–35 g |
| Caffeine | CNS stimulation before training | 3–6 mg/kg |
| Omega-3 | Joint Health | 2–3 g/d |
| Magnesium | Muscle relaxation, sleep | 300–400 mg |