How to Perform Olympic Lifts

There are three Olympic lifts: the clean, jerk and snatch. In competition the clean and jerk are performed together. Athletes of a variety of sports use Olympic lifts to improve their power and strength. The clean is the most widely used Olympic lift by athletes. The snatch also is used in some training programs. The jerk is rarely performed by athletes who are not competitive Olympic lifters. Olympic lifts are complex and can cause injury if performed incorrectly.

Things You'll Need

  • Olympic barbell
  • Olympic weight plates (preferably bumper plates)
  • Weight collars
  • Lifting platform
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Instructions

  1. The Lifts

    • 1

      Begin in a squat position with hips slightly higher than the knees. The back should be flat with shoulders over the bar and head up. Feet are hip-width and toes are slightly pointed out. The bar should be positioned over the toes. Grip the bar just wider than the hips and use a hook grip. The start position is the same for the clean and the snatch except for the position of the hands on the bar. In the snatch, the hands should grip the bar wider.

    • 2

      For the first pull, extend the knees, lifting the bar off the floor to approximately knee height. The hips and shoulders should rise at the same rate. The shoulders remain over the bar, and the arms are fully extended. The first pull is executed the same for the clean and snatch.

    • 3

      Next is the triple extension. Extend the ankles, knee and hips, pushing the hips forward toward the bar. The bar may brush the thighs. Arms are fully extended and the head is neutral. Triple extension is completed in the clean and snatch.

    • 4

      For the second pull, explosively extend the upper body and maximally extend the hips, knees, and ankles in a jumping motion. Shrug the shoulders simultaneously. The second is done in both the clean and the snatch.

    • 5

      Catch
      Smack heels to the full while violently pulling the body under the bar. The bar should remain close to the body. In the clean, the bar rotates as the elbows punch forward. The hips should drop into a squat position, and the bar should be caught on the shoulders. In the snatch, the feet will land wider and bar accelerates above the above the head. The bar should remain close to body and is caught with arms fully extended above the head and hips in full squat position.

    • 6

      To finish, extend the hips and knee pushing up to a standing position. The finish is the same for the clean and snatch.

    • 7

      To perform the jerk, begin in a finish stand of the clean. Push back the hips slightly; the knees will bend just a bit. Then forcefully extend the ankles, knees and hips, jumping with the feet off of the floor. Press the bar overhead. The feet should be split, one in front of the body and one behind, and should be approximately hip-width apart. Both knees should be slightly bent. Catch the bar overhead with fully extended arms. Finish by stepping the feet together until in a full standing position.