Fundamentals of Olympic
Weightlifting
Steve Smith, Ed.D., CSCS*D, RSCC,
USAW
Associate Professor of Health and PE
Head Strength and Conditioning Coach
Terminology
• This terminology is from USA
Weightlifting
Disclaimer
• I don’t care what you call your lifts
• I respectfully provide the terminology about
what I call mine so you know what I am
talking about
Power Clean
• Defined by catching the car in a ¼ squat
position (a.k.a. hang clean)
• Then defined by the starting position of the
bar (MT, above knee, below knee, FL, HB)
Clean
• Defined by catching the bar in a full squat
position (a.k.a. power clean)
• Then defined by the starting position of the
bar (MT, above knee, below knee, FL, HB)
Why OL???
Teaching Progressions
• Start with the finishing position
Front Squat-starting position
• Take the bar in the rack position
• Even grip slightly wider than shoulder
width
• Push elbows up and in so the bar can rest on
the shoulders and chest
• Feet in a vertical jump position with toes
straight or slightly pointed out
Illustration
Performing the front squat
• Take a deep breath
• Push hips back
• Sit down
• Keep heels in contact with the ground
• Once back to the starting position exhale
Illustration
RDL
• Pure strengthening exercise used in the
second half of the pull for the snatch and the
power clean
• Same grip width as the front squat
• Same foot position
• Bar rests across the thighs
RDL
RDL-
• Bend the legs slightly
• Keep chest big and back set
• Move only from the hips and lower the bar below the
knees (but do not touch the ground)
• Keep muscles under constant tension
• Use hamstrings, glutes, and back and pull the bar back to
the starting position
• Exhale
RDL-
RDL- Variations
• Use a snatch grip- allows the lifter to go
down further
• More tension on hamstrings, gluteals, and
erector spinae
• Allow lifter to stand on a block (only for
advanced lifters)
Phases of the Snatch/Clean pull in Weightlifting
Lee James, 90 Kg USA silver medalist 1976 Olympic Games
1st Pull
Transition 2nd Pull
Advantages of the second knee bend (pictures 3-4):
(1) reduced load on the torso extensor muscles Shift (jump shrug
(2) re-utilization of the hip & knee musculature through
the strongest part of their range of motion Scoop or triple
(3) elastic energy storage and stretch reflex for
extension
enhancement of the 2nd pull (pictures 4-5) thrust force Stretch !
with shrug)
(ends in the
Power Position
shown)
Clean Pull
• To me…the single most important power
transfer exercise
• Once technique is efficient and proficient
maximum speed is critical
• Start your teaching progression from the
mid-thigh
Clean Pull
• Foot position- Vertical jump
• Toes slightly out
• Back is flat
• Arm position becomes crucial- arms straight
and elbows rotated out
Clean Pull
• At this point you could use lifting straps- though there may
be some different philosophies here
• Advantages- save wear and tear on the hands, can prevent
premature bending of the elbows, lift more weight
• Disadvantages- not as much work on grip strength
• Could use a hook grip
Movement of the Clean Pull
• Starting from Mid-Thigh
• Lower the bar to above knee (RDL)
• In an explosive movement the lifter simultaneously utilizes
four movement
• Hip extension
• Knee extension
• Ankle extension
• Shoulder elevation
Risk/Reward
• If done properly injuries should not be an
issue
Injuries per 100 participant hours in
school sports- B. Hamil
• Track and Field (USA) 0.57 • Football (USA) 0.10
Track and Field (UK) 0.26 Gymnastics (USA) 0.044
Badminton (UK) 0.05 Handball (Denmark) 0.41
Basketball (Denmark) 0.30 Physical Education (UK) 0.18
Basketball (USA) 0.03 Power Lifting (USA) 0.0027
Basketball (UK) 1.03 Rugby (AUS) 1.48
Cross Country (UK) 0.37 Rugby (SA) 0.70
Fives (UK) 0.21 Rugby (UK) 1.92
• Tennis (USA) 0.001 Soccer (Denmark) 0.56
Tennis (UK) 0.07 Soccer (UK) 6.20
Volleyball (USA) 0.0013 Squash (UK) 0.10
• Weightlifting (UK) 0.0017
Weight Training (UK) 0.0035
Risk/Reward
• Sports that rely heavily on wrist action
(baseball, softball, tennis, etc.)
Clean Progression
Clean Progression
• MT
• Above Knee
• Below Knee
• Floor
• HB
From the Floor
Basic Biomechanics
• Starting Position:
– All Body Levers Are “Tight”
– Set-Up of Feet Under Bar
– Feet Slightly Turned Out and in the “Vertical Jump” Position
– The Back Is “Flat” and Even Concave
– Arms Are Straight and the Elbows Are Rotated Out
– The Head Is Up and the Eyes Are Focused Straight Ahead
– The Hips Are Higher Than the Knees
– The Shoulders Are In Advance of the Barbell
– Weight Distribution on Feet Changes
Basic Biomechanics
• The Pull:
– The Barbell Moves Back Toward the Athlete
– The Hips and Shoulders Rise at the Same Time
– The Head Stays in a Level Position
– The 2nd Pull Must Be Faster Than the 1st Pull
– The Athlete Should Try To Stay “Flat-footed” as Long
as Possible
– The Arms Bend Only To Pull the Athlete Under the Bar
– The Feet Move From a Pulling Position To a Receiving
Position
Illustrated
First Pull
Scoop
Second Pull
Catch
Program Design
• Always warm up thoroughly
• High skill/technical lifts first
• Alternate fast movements before slow movement exercises (back
squat/split squat jump)
• Save short or partial movement exercises to the end of a workout
• Examine work/rest ratio of your sport you are training
• Remember you are training for the function of your sport
• Never exceed 5-6 reps on an OL
Training Samples
• Monday • Squat Jumps
• Warm-Up • Low Back Exercise
• Snatch • Abdominal Exercise
• Jerk Press • Stretching
• Front Squat • Mobility Drills
• Clean Pull
From Leo Totten http://www.youtube.com/watch?v
=hiJ6rlQtkRw
Variations
Thank You
Questions???
• smith.s@lynchburg.edu
