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Many athletes and
coaches wonder about implementing Olympic lifting into their programs, but
may not know why or how to teach them. The following article will help to
clear up any confusion that exists with the Olympic lifts, and how to
teach them effectively.
The Olympic Lifts
The sport of Olympic lifting
is comprised of two lifts: the snatch and clean & jerk. These lifts are
both tests of power and strength and require a great amount of technical
expertise. In the snatch, the athlete must move the bar from the floor to
an overhead position. In the clean & jerk, the athlete must first move
the bar from the floor to the shoulders, and then from the shoulders to an
overhead position. Judges indicate whether or not the lift is
successful.
Strength coaches use
a variety of different techniques to improve athleticism. They may employ
techniques from bodybuilding, powerlifting, physical therapy,
pre-habilitation, track & field, and Olympic weightlifting. The key
detail to remember is that you are developing athletes and not Olympic
weightlifters; therefore, it's important to think of the Olympic lifts as
just a few tools in your toolbox that can be used to to aid in the
development of your athletes.
Benefits for
Athletes
Arthur Drechsler, author of
The Weightlifting Encyclopedia, the single most important book ever
written on Olympic weightlifting, hit the nail on the head when he wrote
of the unique value of the Olympic lifts for athletes. Drechsler listed
eight benefits unavailable to those using machines (1):
1. Practicing the
(Olympic) lifts [the snatch and the clean & jerk as well as related
lifting techniques] teaches an athlete how to
explode.
2. Practicing proper
technique in the Olympic lifts teaches an athlete to apply force with his
or her muscle groups in the proper sequences.
3. In mastering the
Olympic lifts, the athlete learns how to accelerate objects under varying
degrees of resistance.
4. The athlete
learns to receive force from another moving body effectively, and becomes
conditioned to accept such forces.
5. The athlete
learns to move effectively from an eccentric to concentric muscle action.
6. The actual
movements performed while executing the Olympic lifts are among the most
common and fundamental in sports.
7. Practicing the
Olympic lifts trains an athlete’s explosive capabilities, and the lifts
themselves measure the effectiveness of the athlete in generating
explosive power to a greater degree than most other exercises they can
practice.
8. The Olympic lifts
are simply fun to do.
Many different
coaches disagree on whether athletes should perform the Olympic lifts the
classic style (from the floor) or from the hang position (slightly above
the knees). Both starting positions have their benefits, but the hang
position seems to be suitable for all athletes, especially taller athletes
who do not possess the best body types for the sport of Olympic
weightlifting. The hang position is easier to teach and you do not
encounter the flexibility issues that become readily apparent when one
performs the lifts from the floor. Another benefit of performing the
lifts from the hang is that this is the position from which most athletes
most commonly apply force; the classic "athletic position" is
characterized by the feet under the hips, knees slightly bent, and butt
back. Very rarely are athletes required to produce force with a deep knee
bend (as is encountered with the classical style of Olympic
weightlifting). This deep squat position is, however, highly specific to
football linemen, baseball and softball catchers, and rowers.
Nonetheless, the following teaching progressions will be based on the hang
position.
Snatch
Progression
1. Starting Position
The starting position for the
snatch and the clean are identical. The athlete begins in the power
position, which is feet hip-width apart and a slight bend in the knees.
The grip that we will initially teach is the clean grip, which is an
overhand, closed, shoulder-width grip. The traditional snatch grip is
usually taught once the athlete knows how to perform both the snatch and
clean. The reason I recommend teaching the clean grip first is that it
will emphasize getting maximal hip extension, because the bar will have to
travel a greater distance as a result of the closer grip. Also, the clean
grip will help to reinforce the grip for the clean and the jerk.
2. Picking up the Bar
This is one of the most important details in learning the Olympic
lifts. Picking up a bar and putting down a bar incorrectly can lead to
injuries, so it is imperative that you teach your athletes the proper
techniques in this regard. The athlete must pick the bar up with a tight,
flat back with the shoulders blades squeezed together. This will help to
provide support to the spine and lower back. Do not let your athletes get
lazy with this technique. They should use the same technique regardless
if they are picking the bar up from the floor, blocks, or training trays.
3. Hip Separation/RDL
The next step in the progression is to teach hip separation, a term
that I learned from strength coach Chris West. This term is used to
describe separating the trunk from the hips. Trunk flexion/extension is
completely different than hip flexion/extension. When performing the
Olympic lifts from the hang, we initially want to get hip separation by
performing hip flexion by pushing the hips back to stretch the glutes and
hamstrings. This pre-stretch will allow a greater contraction of these
muscles, when they are recruited.
Getting back to hip separation, the exercise used to teach this is the
Romanian deadlift (RDL). As mentioned before, this exercise is used to
stretch the hamstrings and glutes. To accomplish this stretch, keep a
slight knee bend, tight flat back, and initiate the movement by pushing
the hips back. The bar should slide down the athlete’s thighs. A good
teaching cue is to tell the athlete that they should attempt to push their
weight onto their heels, or to try and touch their butt to the other side
of the room. As a coach, you should be watching to see if their hips
backward; if they don't, the athlete is simply bending at their trunk and
not the hips, and no hip separation is occurring.
 
Good RDL
Bad RDL
4. Jump Shrug
This next step in the progression is used to teach the athlete to keep
their arms straight and maximally use the lower body to accomplish the
movement. Begin the exercise in an upright position, and then perform a
RDL to the top of the knees. As soon as the bar reaches the athlete's
knees, he should explosively jump as high as possible by pushing the feet
into the ground and driving the hips forward. At the top of the jump, the
athlete should shrug their shoulders straight up. The arms should be kept
straight through the entire movement.
5. Snatch (High)
Pull
This exercise is used to teach
the athlete to keep the bar close to the body during the pull portion.
The movement is similar to the Jump Shrug. The main difference is that
the athlete will now use their arms at the top of the movement and
explosively pull the bar up to the chin after triple extension of the
ankles, knees, and hips has occurred. The athlete does not have to jump
during the exercise; they should simply rise to their toes as the arms
begin to pull. Again, watch to make sure that the arms are straight until
triple extension has occurred, and the bar stays close to the body.
6. Overhead Squat
The overhead squat is great
for teaching the catch position. It is very important to make the athlete
comfortable with the bar overhead; just as importantly, this exercise
develops movement-specific torso stability to maintain the bar overhead
while keeping the arms straight. The athlete should move his feet out to
a “strength position,” which a stance outside of shoulder-width. The arms
should be straight overhead with the bar slightly behind the head. A good
teaching cue is that the biceps of the arms should be even with the ears.
The athlete then should descend into a squat by initiating the movement by
pushing the hips back and bending the knees.
7. Snatch
The final step in the progression is to put all the steps together in
a cohesive movement. The athlete begins with the feet under the hips,
shoulders back, and a slight bend in the knees. He then pushes the hips
back until the bar reaches the top of the knees. The athlete then jumps
as high as possible; at the top of the jump he violently shrugs his
shoulders and pulls the bar up overhead, all the while keeping it close to
his body. As the feet hit the ground, they should be moving to a point
where they are slightly outside the shoulders; the arms are straight,
punching into the bar overhead. The bar should then be brought down to
the shoulders and then lowered back to the thighs for the next repetition.
 
Progression for
Clean
Since the snatch was taught
with a shoulder width grip, the initial steps are all the same to teach
the clean. This is why I prefer to teach the snatch first.
1. Front Squat
The Front Squat is the catch
position for the clean. The athletes’ feet are slightly wider than
shoulder width apart and the bar begins at shoulder level. The elbows
should be held high (ideally the upper arm should be parallel to the
floor), and pointing straight ahead. The bar should rest on the
shoulders, and not in the hand. The hands are simply there so that the
bar is not dropped. Some athletes’ will experience some discomfort
through the wrists due to inflexibility, but they should be encouraged
that it is common and they will get past it. One particular stretch that
is effective is a behind the back prayer stretch. Attempt to close your
hands together behind your back, as shown in the picture below. Begin the
movement by pushing the hips back and bending at the knees to a point
where the upper thigh is parallel to the floor. The athlete must get used
to catching the bar on the shoulders and not in the hands.
 
2. Clean
The clean begins in the same manner as the snatch. The athlete begins
with his feet under the hips, shoulders back, and a slight bend in the
knees. The athlete then pushes his hips back until the bar reaches the
top of the knees, and immediately thereafter jumps as high as possible.
At the top of the jump, he violently shrugs his shoulders and pulls the
bar up his body. As the feet hit the ground, they should be moving out to
a point where they are slightly outside shoulder-width; the arms should be
rotating under the bar until it rests on the shoulders. The bar should be
brought down to the thighs in a controlled manner to reset prior to the
next repetition.
Progression for
Jerk
Once the snatch and clean have
been taught, the jerk is quite easy to learn, as it combines a few of the
techniques from the former two exercises.
One begins in the
catch position of the clean; the bar is on the shoulders and the elbows
are held high. The finish of the jerk is an overhead position similar to
the snatch. How the bar gets from the shoulders to overhead is a little
different. Moving the hips back and simultaneously bending the knees
creates a pre-stretch of the hip and knee extensors to initiate the
movement. The athlete then violently jumps up and moves the feet out
while the bar is traveling overhead. The athlete should imagine punching
his hands into the bar to finish in an overhead position. A helpful cue
for the jerk is to “dip & drive;” the dip is short and fast, and
facilitates the drive portion of the lift. The keys to the dip are to
make sure the heels stay flat and the hips move slightly back to engage
the glutes.
Start
for Jerk Good Dip
 
Bad Dip Jerk Finish
Note: On all the
lifts the feet and bar should hit at the same time during the catch.
(i.e. snatch & jerk: feet land at the same time the arms are straight and
overhead; clean: bar hits shoulders at the same time the feet land)
Variations & Alternatives
I explained the basic Olympic
lifts exclusively with a barbell from the hang, but that does not mean
this is the only way to perform the lifts. There are a number of
variations that are listed below:
1. 1-Arm DB Snatch/Clean/Jerk
2. 2-Arm DB
Snatch/Clean/Jerk
3. 1-Arm DB
Rotational Snatch/Clean
4. Alt. 1-Arm DB
Rotational Snatch/Clean
5. 1-Arm BB
Snatch/Clean/Jerk
6. BB Split
Snatch/Clean/Jerk
7. 1-Leg DB/BB
Snatch/Clean/Jerk
8. 1-Arm/1-Leg DB/BB
Snatch/Clean/Jerk
The above examples can be combined to make very interesting exercises and
challenge an athlete. These especially come in handy with athletes who
may be injured and therefore unable to perform the regular Olympic lifts.
All are means to the same end in terms of using the Olympic lifts for
athletes; each trains individuals to increase rate of force production, or
explosive power.
Coaches must feel
comfortable performing and teaching the Olympic lifts prior to
recommending them to athletes. Nonetheless, even if you still do not have
confidence in teaching these lifts, there are alternatives. Many
plyometric exercises (such as box jumps) can be used in place of the
Olympic lifts. Other alternatives include medicine ball throws that
emphasize triple extension of the ankles, knees, and hips. Some examples
are listed below:
1. MB Clean & Jerk (throw ball straight up)
2. MB Scoop Throw (throw ball straight up, underhand)
3. MB Overback Throw (throw ball behind head)
4. MB Shot Putt (throw ball horizontally forward)
Conclusion
Implementing the Olympic lifts
into your athletes’ programs can make a huge difference in improving their
power, athleticism, and confidence. They teach the athlete how to
functionally use their entire body to produce force into the ground; load
their hips; balance; and coordinate complex movement schemes. Use the
Olympic lifts as one of the many tools in your toolbox. Remember that the
goal is to make a stronger, powerful, injury-resistant athlete, not an
Olympic lifter. The lifts should be used in conjunction with a solid
program emphasizing all the other parameters of sport performance.
References
Drechsler, A. The Weightlifting
Encyclopedia. A is A Communications, New York. 1997.
©2004 S B Coaches College, LLC. All Rights Reserved
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