Exercises to Become a Competitive Weightlifter

Weightlifting, often known as Olympic weightlifting, comprises just two lifts -- the snatch and the clean and jerk. In competition, you get three attempts at each of the lifts, and your heaviest successful attempt on each lift is added together for your total. The person with the highest total is the winner. While competitions might only include these two lifts, there are others you should include in your training.

  1. Competition Lifts

    • The snatch is just one fluid movement performed by rapidly lifting the bar from the floor to overhead. The clean and jerk has two phases -- first, you lift the bar from the floor to the catch position on your shoulders, then you press it forcefully overhead. Both these exercises are extremely complex, so take the time to master the techniques, preferably with the help of a qualified weightlifting coach, advises coach and member of the USA Weightlifting Hall of Fame Bob Takano.

    Derivatives

    • To become proficient in weightlifting, you can't rely solely on the competition lifts. Each movement can be broken down into different sections, known as the derivative movements. Weightlifting training programs rely heavily on derivative movements, according to trainer Jeb Roberts of Muscle Mag. These include power cleans and power snatches -- which are similar to full cleans and snatches but with less squatting movement -- as well as high pulls, hang cleans, overhead squats or cleans and snatches starting with the bar on blocks.

    Traditional Lifts

    • Traditional mass and strength building exercises also have a place in your plan. Weightlifting requires excellent leg strength, so front and back squats should be staple exercises in your program. A strong deadlift can aid with the pull from the floor in cleans and snatches, while you need to train your shoulders with overhead presses to assist with jerking the bar in the clean and jerk. Upper-back work is crucial too, as a strong back improves stability and overhead strength. So add in barbell or dumbbell rows, chinups and pulldowns.

    Routines

    • Beginners should stick to the basics and follow a simple routine, advises weightlifting coach Dan John. A program consisting of snatches, clean and jerks, front squats and overhead presses will be ample for most beginners. If you're more advanced, divide your training up so you have one snatch-focused day each week along with one clean and jerk-focused session, one derivatives day and one traditional exercise day. Keep your reps low to build strength -- sets of one to five reps are ideal for the competition lifts, and sets of three to eight for everything else.