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.





Receiving The Bar

With your body now extended, shrug your shoulders and “pull” yourself under the bar, going into a full squat as the bar passes your chest. Thrust your elbows out in front of you, turning your wrists over and receiving the bar on top of your clavicles and deltoids.


The Stand

Once you have the bar under control, stand erect, driving your heels into the floor. This portion of the lift is simply a front squat. your torso might lean forward slightly and your hips may shift backward, but the bar must always stay over your ankles.




The Jerk

Dip down by bending your knees and hips about two to four inches, then explosively extend your knees, hips, and elbows, thrusting the bar overhead. lean your head back as the barbell rises above your shoulders. as the barbell passes your head, split one leg forward and the other backward. both feet should land at the same time as your arms lock the bar overhead. your head returns to the neutral position so the bar is directly over your ears or a little behind them. Then bring both feet back together side by side, about hip- to shoulder-width apart, and stand fully erect.

Get this and more for free in the web version of the Muscle & Fitness 2014 Training Trends Special Digital Issue.