Training Tips for Olympic Lifts

Olympic weightlifting differs from power lifts, such as bench presses and squats, in that you snatch and then clean and jerk the weight rather than lift in one movement. This type of weightlifting first appeared in the Olympics in 1896, and the International Weightlifting Federation governs the sport today. If you are considering doing Olympic lifts, you should keep a few tips in mind.

  1. Avoid Curving Back

    • Do not round your back when pulling the weight off the ground, which will pull you off balance. Squeeze your back shoulder blades together and keep your chest up while shifting your weight to your heels before lifting.

    Keep Hips Down

    • Keep the hips down as you snatch, lifting them slowly rather than letting them rise too quickly and too soon. Feel the tension in your legs as you pull the bar up.

    Move Hands and Feet Together

    • Move your hands and feet in concert. When you turn the bar over, do it at the same time your feet hit the ground. Apply this to any move you do during the Olympic lift.

    Squat After Bar is on Shoulders

    • Once you have the bar on your shoulders, squat down and use your legs to quickly jerk the weight so it is over your head. Let the weight down slowly or just drop it if you are on a proper Olympic lifting platform.

    Don't Drop Body During Clean

    • When performing the clean, don't drop your body under the bar --- pull yourself under it evenly. That way, you won't be catching a falling weight, and you will receive the bar in a more comfortable position.

    Buy Good Bumper Plates

    • Get the right bumper plates, which are the plates that make up the actual weights. Look for plates that won't bounce too much when dropped on the ground to reduce the risk of rebound and injury or damage.