Workout Tips

Olympic Weightlifting - Master the Snatch and the Clean and Jerk With Our Step-by-Step Guide

Nothing can match Olympic lifting for overall power and strength development.

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The Snatch

For the snatch, the lifter takes the barbell from the floor to an overhead position in a single motion. it’s one of the most explosive and athletic movements in all of sports. Looks can be deceiving, though; the snatch is a finesse lift. When executed perfectly, heavy weight feels light.

The Setup

Start with your feet hip-width apart directly under the bar. Bend over and grab the bar with a wide grip—30-plus inches, depending on your height and shoulder flexibility. many competitors use the full length of the bar. get into a squat position with your back flat, arms straight, and hips higher than your knees. look forward.

The Pull

Lift with your legs, glutes, and back, keeping the bar very close to your shins but not contacting them or your knees as you lift the bar; it will brush your thighs on the way up. once the bar is above your knees, accelerate with all your power as you extend your ankles, knees, and hips—aka triple extension—rising onto your toes.

 

Receiving The Bar

As you extend, shrug your shoulders and “pull” yourself under the bar, going into a full squat. as the bar passes your head, turn your wrists over and push the bar to a full lockout by driving with your shoulders and triceps. your feet may jump out to shoulder width. you are now in a full squat position with your torso erect, your arms locked out at the elbows, and the bar directly over or a little behind your ears.

The Stand

Once you have secured control of the barbell, stand erect, extending your knees and hips. the bar must always stay directly over your ankles and hips. Like the clean and jerk, the snatch is not considered complete until the lifter is completely motionless. you should aim for the same goal. lower or drop the barbell under control.

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