complete olympic lifting - program manual - wil fleming

8/20/2019 Complete Olympic Lifting - Program Manual - Wil Fleming

1/112


2/112

2


3/112

3

Complete Olympic Lifting Program Manual

© 2013, Athletes Acceleration, Inc./FORCE Fitness

PO Box 3178

North Attleboro, MA 02760

877.510.3278

All rights reserved

Complete Olympic Lifting Program Manual is published by

Athletes Acceleration, Inc. and FORCE Fitness. ALL RIGHTS

RESERVED. No part of this publication may be reproduced,

stored or transmitted in any form, for any reason or by any

means, whether re-drawn, enlarged or otherwise alteredincluding mechanical, photocopy, digital storage & retrieval

or otherwise, without the prior permission in writing from

both the copyright owner and the publisher. The text, layout

and designs presented in this book, as well as the book

in its entirety, are protected by the copyright laws of the

United States (17 U.S.C. 101 et seq.) and similar laws in other

countries.

Scanning, uploading and/or distribution of this book, or any

designs or photographs contained herein, in whole or part

(whether re-drawn, re- photographed or otherwise altered) viathe Internet, CD, DVD, E-zine, photocopied hand-outs, or any

other means (whether offered for free or for a fee) without the

expressed written permission from both the copyright owner

and the publisher is illegal and punishable by law.

The copyright owner and publisher of this book appreciate

your honesty and integrity and ask that you do not participate

in or encourage piracy of copyrighted material. Be sure to

purchase (or download) only authorized material.

Manuscript layout by NiTROhype Creative

www.nitrohype.com

Cover design by Pixel Mobb

All photos courtesy FORCE Fitness, Bloomington, IN

PRINTED IN THE UNITED STATES OF AMERICA


4/112

4

COMPLETE OLYMPIC LIFTING

PROGRAM MANUAL

WIL FLEMING, CSCS, USAW FORCE Fitness/Bloomington Athletic Revolution

Bloomington, Indiana

TOBY BROOKS, PhD, ATC, CSCS (Editor)Texas Tech University Health Sciences Center

Lubbock, Texas

www.CompleteOlympicLifting.com


5/112

5

TABLE of CONTENTS

Introduction...........................................7

Power Clean...........................................12

Jerk...................................................42

Snatch..................................................63

Loading the Olympic Lifts........................87

Sample Programs...................................92

About the Author..................................108


6/112

6

“My attitude is that if you push metowards something that you thinkis a weakness, then I will turn thatperceived weakness into a strength.

-Michael Jordan


7/112

77

INTRO 1


8/112

8

Intro

I

have been completing, competing, and coaching the

Olympic lifts for over half of my life. I am 30 and I started

lifting seriously 15 years ago. The actual date was

November 20th, 1997. I recall it vividly enough to know

the exact date. Obviously it was an impactful time in my life.I can recall being a total newbie on the platform just as

vividly as I can recall winning a national title in the sport and

just as vividly as I can recall the first meet that I ever coached.

I remember the athlete that I was before learning Olympic

lifting: 5.2 second 40 yd dash, 155 lbs. 165 lb power clean

max. I also remember the athlete I became after learning to

Olympic lift: 4.5 second 40 yd dash, 215 lbs, 402 lb power

clean max.

The point is not to brag, but to relate to you that you do

not have to spend half of your life in the weight room or

on the platform to learn what I have learned. You can takeathletes from no knowledge in the sport and the lifts to

absolute beasts. The point is that I can relate to the place you

or your athletes are in. My half lifetime of experience has

been poured into this manual and the accompanying DVD,

Complete Olympic Lifting .

The Olympic lifts are some of the most explosive and

dynamic demonstrations of power in any form of athletics.

Contrary to popular opinion, athletes at nearly all levels can

be taught the basics, the groundwork for dynamic athletic

development, the Olympic lifts, and their derivatives. This

manual and DVD represent a proven and efficient approach to

do so.

Olympic weightlifting, the sport, has been practiced

since the first modern Olympic games in 1896. Weightlifting

events (with some changes) have been contested at every

Olympic Summer Games since 1920. Originally there were

only five weight classes in competition; however, today’s

lifters compete in eight weight classes for men and seven for

women.

The Olympic liftsare some of themost explosiveand dynamicdemonstrations ofpower in any formof athletics.


9/112

9

The standard competition lifts in today’s competitive

weightlifting include the clean and jerk and the snatch.

Contemporary training includes the clean and its variations

(clean pull, hang clean, power clean, etc), the snatch and its

variations (hang snatch, muscle snatch, clean grip snatch,

snatch pull), and the jerk and its variations (power jerk, split

jerk) as well as progressions and regressions of starting

positions and ending positions for each movement.

The sport of competitive weightlifting has been around

for over more than 100 years ,but it is only within the last halfcentury that general athletes have included weightlifting

in their training programming. Most sources suggest that

collegiate strength coach and competitive Olympic lifter Alvin

Roy of Louisiana State University first introduced Olympic

weightlifting movements to the Tiger football team in the

1950’s. The team went on to win the 1958 NCAA football

national championship.

Since that time, the popularity of Olympic lifting in the

training of athletes has only grown. Today, thousands of high

school, college, and professional teams use the Olympic lifts tohelp their athletes become faster and more explosive on the

field and court.

Benefits of Olympic Lifts

Gain Power and Trigger Hypertrophic Changes In terms of pure power output, very little that athletes

can do in the weight room compares to the Olympic lifts. For

example, the power output of a power clean is triple that of the

bench press, squat, or deadlift.

Prolonged anaerobic resistance training results in an

increase in muscle fiber cross sectional area, ultimately

leading to muscular hypertrophy. High resistance and high-

speed movements such as the Olympic lifts rely primarily upon

high-threshold motor units composed primarily of power-

producing type II muscle fibers. Improved activation of type II

fibers improves power output and continued exposure leads to

hypertrophic gains.


10/112

10

Improve Sports PerformanceIncreasing speed and strength are the fastest ways to get

better on the field. By training with loads at high velocities,

movements such as the clean, snatch, and the jerk are the

best tools to simultaneously train both qualities. Many of the

most important tasks in sports rely on well-timed sequential

movements. The timing of the power clean mimics many of

those movements and shares many qualities in common.

This improved timing is a critical tool in improving sportsperformance.

Get Stronger I have not encountered many people that are legitimately

strong in the power clean that are not also strong squatters,

deadlifters, and many times even bench pressers. The power

clean is a great total body movement that develops type II

muscle fibers throughout the muscular system. If an athlete

has the strength to get in great positions for the power clean,

they most often have the strength to move serious weight

around in the rest of the weight room.The associated hypertrophy of type II muscle fibers leads

to increases in maximal strength similar to and even greater

than traditional power lifting techniques. Empirically, athletes

who train with Olympic lifts produce greater maximal force

output than even power lifters who train more frequently

and with greater relative loads. The Olympic lifts are a very

efficient way to get strong.

Teaching OrderThe associated DVD is arranged into the followingchapters:

• Assessment and Pre-Requisite Movements

• The Clean

• The Snatch

• The Jerk


11/112

1

All athletes should go through the steps outlined in the

assessment and the pre-requisite movements. This video

chapter will demonstrate which athletes are prepared for

Olympic lifting and the movements necessary to move them

onto the platform. Start here.

Each chapter on a lift (clean, snatch, and jerk) contains a

specific sequence to teach the individual lift. For athletes who

are prepared to lift, following this order of progressions will

prepare them well.The lifts themselves may also be prioritized by which

should be taught first and which has the highest priority. The

following represents the appropriate order in which the lifts

should be taught.

Hang Clean→ Power Jerk→Power Clean→Split Jerk→Hang

Snatch→Power Snatch→Squat Clean→Squat Snatch

This order goes by priority and the ease with which a

movement may be taught to athletes.

Program Manual DesignThe rest of this manual is a breakdown of each of the three

main lifts.

The clean and snatch are broken down from the power

clean and progressed through several variations, and the jerk

is broken down from the split jerk and progressed through

several variations. This manual should not be viewed as

complete without the accompanying DVD.

Enjoy!

Each chapteron a lift (clean,snatch and jerk)

contains a specificsequence to teach the individual lift.


12/112

1212

POWER

CLEAN2


13/112

1

Power Clean

T raining for power is undoubtedly one of the most

important aspects of becoming a better athlete.

Athletes who want to get faster, stronger, and bigger

need to train to improve power. Fortunately, many

programs include the power clean for just that purpose.

Rather unfortunately, though, many athletes perform this

movement incorrectly, get injured, or never become proficient

at the lift and, as a result, fail to reap the benefits. I have taken

everything that I know about the power clean and put it to

paper (or cyberspace) for your enjoyment and education.This is a step-by-step guide to help you get better, stop

missing lifts, and see all the benefits of one of my favorite lifts.

Before I get to all the technical stuff, why should you power

clean in the first place?

Unique Benefits of Power Cleaning

The Heaviest Olympic lift One of the biggest benefits of the clean specifically is that

it is the Olympic lift in which most people can usually find the

most comfort quickly and, in turn, can use the greatest load

quickly. The impact of greater loading cannot be understated

on the development of type II muscle fibers. Motor unit

recruitment occurs through necessity, and while the initial

impact of moving things fast will be enough to recruit large

type II fibers, adaptation will occur quickly. A greater load

must be handled to continue recruiting, training, and taxing

One of the biggestbenefits of theclean specificallyis that it is theOlympic lift in

which most peoplecan usually find

the most comfortquickly and, in

turn, can use thegreatest loadquickly.


14/112

14

large type II fibers. The clean and related movements allowthe athlete to load heavier and more quickly, allowing for

continued fast twitch motor unit recruitment.

Speak a Universal Language Athletes in programs across the globe typically have a

very similar “big three” lifts. These most often consist of the

clean, squat, and bench. Even if an athlete participates in an

awesome program that has a big five or a big six, cleaning is

likely a part of that system. Speaking this universal language

is important for athletes to be successful at all levels.

How to Power Clean: The Start

Position

Cover the Shoelaces Establishing the correct distance between the body and

the bar is essential to completing the power clean correctly.

An athlete positioned too close to the bar will need to move

forward off the floor, thus creating a poor pulling position. Ifthe athlete is too far away, the bar will need to move back and

the athlete will once again be in the wrong position. Setting up

with the bar covering the bow on the shoelaces as the athlete

sees it from above establishes proper positioning to begin. By

placing the bar in this midfoot range, the barbell is centered

over a rigid support (the arch) rather than a less rigid area

like the toes.

For athletes who are taller, this guideline may need to be

adjusted slightly forward. Similarly, shorter athletes may need

to adjust slightly closer to the bar.

Flat Feet While the athletic benefits of the clean and snatch have

been addressed previously, the snatch and the clean should

not be completed on the ball of the foot like many other

athletic movements. Stability is the name of the game when

it comes to the Olympic lifts, and in the case of setting up for

the clean, stability comes from being in an optimal balance of

weight toward the forefoot and the heel.

Establishing theright distancebetween yourbody and thebar is essential

to completing the power cleancorrectly.


15/112

1

This optimal balance position is referred to as the “tripodfoot” position. This means that the athlete should have the

weight balanced between three points of contact on each foot.

These three points of contact include:

• The joint at the base of the big toe (first

metatarsophalangeal joint)

• The joint at the base of the little toe (fifth

metatarsophalangeal joint)

• The heel (calcaneus).

An optimal interplay between weight at each point in

the tripod will keep the athlete balanced throughout thelift. Using this strategy will also allow for corrections to be

made in balance throughout the lift. If the athlete is too far

forward, then more weight should be distributed to the heels.

If the toes come off the ground, then more weight should

be distributed to the forefoot. This knowledge can allow the

coach and/or athlete to readily see where an improvement

can be made to the lift.

Jump Width Feet The vertical jump is used as the indicator of lower body

power during performance testing. The foot position mostathletes naturally use when jumping is likely to be the same as

should be employed to begin the power clean. With the feet

around hip width apart, the athlete will be able to direct force

into the ground in the most efficient way possible. Setting up

too wide directs much of the force outward rather than toward

the ground. An athlete with a hip mobility restriction may

need to adjust the stance wider than jump width to achieve a

safe position from the ground.

Figure 2.1: Proper foot width


16/112

16

Seriously Brace the Core A strong core is necessary to maintain the torso position

from the ground up through the first and second pull. The only

way to ensure that this occurs is to pre-brace the core before

the lift begins. Once oriented to the bar, the athlete should

establish the brace position while standing. More advanced

lifters may release the brace during the lift; however, it is

important to establish this contraction before placing the

hands on the bar.

RDL to the Knees Finally, the athlete can begin moving toward the bar. From

the standing position, the athlete has three choices to get the

hands to the bar; however, only one is correct. The athlete

could choose to flex the knees to take the hands lower to the

ground, but ankle mobility is a limitation of this approach. The

athlete could also choose to flex the spine to make the way to

the bar, but this too is incorrect and can lead to serious lumbar

spine injury. Lastly, the athlete can hip hinge toward the bar.

To make the descent to the bar resting on the floor, the first

movement is a RDL or hip hinge movement. This will trigger

a hip loaded pattern that allows for a powerful hip extensionlater in the movement. The athlete should only hinge until the

hands are at the level of the kneecaps and should also and

remember that if the hips stop moving posteriorly during

movement, the movement is no longer considered a hip hinge.

Figure 2.2: Hinge position


17/112

1

Squat to the Bar To finish the descent to the bar, the athlete will need to

cease moving the hips back in space. The athlete will now

need to move toward the bar by squatting or moving the hips

down in space. The athlete will be able to maintain the same

relationship to the bar on the X axis but will gain the knee

flexion necessary to start the bar off the ground. Depending

on the athlete’s height, the knees may be slightly over the bar

but should not glide forward more than a couple inches. Using

the cue “squat to the bar” is a great way to relate this novel

position to something that is familiar to most athletes.Eyes Forward, Neck Straight

Once the hands meet the bar, a neutral spine posture must

be assumed. Oftentimes, I see cervical hyperextension which

will likely contribute to greater lumbar hyperextension. With

greater lumbar hyperextension, the athlete will likely put

more strain on the low back.

There is much contention to the idea that a neutral neck be

used. Many elite weightlifters use a head position that would

be considered cervical hyperextension. This technique has

even been described in a few published sources that havesuggested such posture may help generate greater tension in

the spinal erectors that may actually be of benefit the lifter.

However, realistically we are not likely coaching elite

weightlifters destined for Olympic greatness. In the interest of

preventing unnecessary lumbar spine strain, positioning the

neck in a neutral is the right call for most athletes.

Figure 2.3: Neck

position on the bar

Using the cue

“squat to thebar” is a great

way to relate thisnovel position tosomething that is

familiar to mostathletes.


18/112

18

Lock the Lats Down, Keep the Core Tight On the neutral spine idea, we have to think of ways tobrace the core. Typical bracing will do well, but including

the cue to “lock down the lats” can aid in the stiffening of the

core and will also allow the athlete to keep the bar close to

the body at the moment of lift-off. Keeping the bar close to the

body will assist in maintaining a tight lifter-barbell system.

Knuckles Back, Arms Straight In an effort to maintain a tight lifter-barbell system and

keep the bar close to the body, a “knuckles back” cue will

lead to a forward shoulder lean, pronation and extension at

the wrists, and internal rotation at the shoulder. The arms will

be straight while the bar is on the ground. For some athletes,

it is easy to keep the arms straight by thinking of relaxation

at the elbows, while for others it is important to cue elbow

extension (“lock out”) when the bar is on the floor.

The Hook Grip

RationaleThere are two ways to grasp the bar in the power clean.The first is the simple grip in which the athlete grabs the

bar with an overhand grip and thumbs wrapped around the

bar. This grip will not be sufficient to lift heavier weights. It

is necessary to use the hook grip to pick up more significant

loads. The only reasons a simple grip should be employed is

in the case of a thumb injury or some other lack of mobility in

the thumb.

PerformanceThe hook grip is actually pretty simple to complete. The

athlete grasps the bar overhand like normal and before

wrapping the fingers closed, places the thumb inside the grip.

Simple. There may be some discomfort in maintaining this

grip for novice athletes, but this most often diminishes over

time. (Note: The athlete should avoid trimming the thumbnails

too short before using the hook grip, as such is typically

painful).

It is necessary touse the hook grip

to pick up moresignificant loads.


19/112

1

WidthThe width of the grip in the power clean should be shoulder width or slightly wider. While many athletes use certain lines on

the bar to determine where to place the hands, not all athletes

are able to use high-end bars for training. As a result, it is

necessary to have a way to make sure athletes are able to grasp

any bar with the correct grip.

From a standing position, the athlete should be able to

grip the bar in a position that allows for the thumbs to be fully

extended and to be in contact with the hips/upper thigh. This

width is sufficiently wide enough to achieve a strong racked

position, allows for the possibility of a jerk later on, and is notdependent on markings or knurlings on the a bar.

How to Power Clean: The Start

Static Start The static start looks just as the coach might expect it to look:

motionless. Once the athlete has achieved the start position

described above, he or she should remain motionless for up to

several seconds and then begin the initial lift off. This methodis great for beginners because there is no variation to the start

position once it is initially achieved. The downside to using

a static start position is a reduction in power from the floor.

Additionally, many athletes find the start position to be relatively

uncomfortable to maintain for long periods of time.

Dynamic Start There are actually several ways to complete a dynamic start,

but each aims to develop acceleration of the torso before lifting

the barbell from the ground.

Dynamic Start: Rocking Start Rocking can be thought of as a “less dynamic” dynamic

start. The athlete will begin with the pelvis higher than the bar

and begin movement of the torso to the appropriate angle to

begin the lift off. This movement is smooth and the torso will

shift from a horizontal relationship with the platform to a more

vertical relationship. Once in the vertical torso position, the

athlete should begin a transition to the lift off position. Once that

position is achieved, the lift off should begin.


20/112

20

Figure 2.4: Hips

very low

Figure 2.5: Hips low


21/112

2

Dynamic Start: Pumping Start The pumping start can begin with one or two pumps but

is the “more dynamic” dynamic start. The athlete will start

with hips higher than the bar, quickly drop the hips to the

appropriate start position, and execute the lift off. A second

pump can occur by bringing the hips up one more time and

then down again to the bar (down-up, down-up). The athlete

should be careful in this very dynamic start to avoid shifting

the weight forward to the toes.

Figure 2.7: Hips high

Figure 2.6: Hips normal


22/112

22

How to Power Clean: The Performance

of the First Pull

Drive Through the Heels At the moment of lift off, the athlete should think “drive

through the heels” but maintain contact with the platform

with the entire foot. The “drive through the heels” cue can

be misleading if the athlete removes the weight from the toe

during the lift off. Using “drive through the heels” is an effort

to ensure that the athlete does not come off the toes while

lifting off.

Knees Back, Translate the TorsoThe initial lift off from the floor should be completed by

extending through the knees. Driving the knees back but

lifting the torso is the goal of movement. The torso should

remain in the same relationship to the ground (approximately

30 degrees above horizontal) throughout the first pull. In this way, the athlete should attempt to translate the torso vertically

through space. This will maintain the powerful RDL/hips

loaded position above the knee. The knees should continue

driving back until almost reaching extension as the bar begins

to pass the knee.

Bar Sweeps Back Up to this point, we have spoken much about the position

and movement of the body in the power clean. However, the

bar does make a slight movement off the floor back toward the

body to maintain the tight lifter-barbell system.

Slow Off the Floor A big mistake I see many athletes make often is jerking

the bar from the ground. The first pull should not be a violent

movement. Instead, it should be smooth and may even appear

slow. A goal of the first pull is to set up the second, more

violent, pull. A fast first pull will likely inhibit the athlete’s

ability to be efficient in the second pull.

A big mistake Isee many athletesmake often is

jerking the bar from the ground. The first pullshould not be a

violent movement.


23/112

2

At the Knees Once the bar is at the knees, several things should be

occurring. However, this is a difficult place to coach or cue the

athlete because the system is already in motion. It is, however,

a great place to break down video and make adjustments to

later lifts.

The feet should be flat so the athlete can transition

correctly for the second pull. The hips should still be higherthan the knees and very little hip extension should have

occurred up to this point with the majority of movement

stemming from knee extension. The torso should still be

roughly 30 degrees above horizontal. Additionally, the arms

should also remain straight at this point, as an athlete who has

flexed the arms will have difficulty completing the second

pull.

Figure 2.8: Bar at knees


24/112

24

How to Power Clean: The Performanceof the Second Pull

Creating the Triangle A really important concept that I like to teach my athletes

is that once in the above knee position, they have created a

“power triangle.” This triangle consists of the entire arm, the

torso, and the angle of the hips. From this point on, the only

goal and the only way to make a successful second pull is to

“flatten,” or “close” the triangle. This is a vivid image that canhelp any athlete hit the correct positions.

Close the TriangleOnce above the knees, it is important that the athlete does

not rush the bar just yet. Rushing the bar at this point will be

apparent when the knees begin to migrate anteriorly (“slide

forward”) under the bar immediately after the bar passes

the knees. This movement does not “close the triangle.” The

only way to close the triangle is to begin driving the hips

forward into hip extension. The speed of the bar has started

to increase at this point, but is not at its maximum just yet. Thebar will be in a mid-thigh position by this point.

Knees Forward (Scoop/Double Knee Bend)Much is made about knee flexion during the second pull. In

fact, numerous articles and opinion pieces have been written

about the double knee bend. The fact is, in a good power

clean, knee flexion will occur to align the body in a position to

create vertical movement. Pure hip extension from the above

knee position will create too much horizontal projection and

the athlete will jump forward. To counteract this, it is necessary

to perform the double knee bend (or scoop, or transition) for vertical projection. It is highly debatable as to whether this

fact should be coached, or even mentioned to a novice lifter.

This movement is a natural phenomenon that is easily seen in

typical jumping mechanics.

Finish the Hips and Knees Once the bar has reached a high thigh position and the

torso has come to nearly vertical, the hips and knees will both

be near full extension. At this point, the athlete should finish

The fact is, in agood power clean,knee flexion willoccur to align thebody in a position

to create verticalmovement.


25/112

2

driving the hips and knees into extension. Athletes will often

drive up through the toes in this phase and will achieve full

extension. This is the highest speed portion of the entire lift.

It is worth mentioning one quick note on the finish for the

pull. As I have lifted more and more and trained higher level

athletes, it has become apparent that plantarflexion of the

ankle (sometimes improperly referred to as ankle extension)

is not a part of the pull. This is NOT something to be coached.

At best, ankle plantarflexion is a result of a powerful second

pull or a mechanism of pulling under the bar. At worst, ankle

extension makes it difficult for the athlete to get back under

the bar as it increases the distance that an athlete musttravel to get the heels to the ground and the hips in the right

position.

When observing elite lifters, such athletes will often

demonstrate what amounts to a flat-footed pull. This flat

foot position is a trained efficiency. To coach this position

encourages the athlete to complete as much of the lift as

possible without extending to the toes. “Heels, heels, heels,

toes!” is the common cue used in my gym to coach athletes in

the right position and tempo.

Relaxed Arms,Elbows High

After the power spike

of the second pull, the

bar will have significant

momentum and it

is important to take

advantage of it. Just as

a boxer keeps the arms

relaxed before throwing

a punch, maintaining a

relaxed arm is important

for maximal speed later.

The elbows should

remain out and above

the bar to guide the bar

in a path that is tight to

the body. Figure 2.9:High pull


26/112

26

Punch the Elbows The athlete’s arms have stayed relaxed to a great degree

up to this point, but once the athlete hits the “high pull”

position it is time to use the arms forcefully. The action of the

arms at this phase is best described as punching the elbows

up. The elbow punch will result in a receiving position that

is high on the shoulders, meaning that the weight will not be

resting on the wrists (generally a weak point) but instead will

be in line with the center of gravity. An effort to flip the wrists

will usually lead to a low catch on the chest and a need for the

athlete to “roll” the bar up the chest.

Hips Back, Feet Flat This step should occur simultaneously with the elbow

punch. The athlete should aim to receive the bar in an athletic

position just as if landing from a jump. A cue that is very useful

is to instruct the athlete to think “toe, heel, hip,” meaning toes

to the ground, heels follow, and hips go down and away from

the bar. The athlete should widen the feet slightly from a hip

width/jump width stance to a shoulder width/squat width

stance while receiving the bar. The athlete should also have

very little forward or backward travel when receiving the bar.

Figure 2.10: Receiving

clean position


27/112

2


clean position

Power Clean Variations

Starting Position Variations: Hang CleanThe power clean from the hang position is a great teaching

tool to use with athletes and can even be used as your primary

way to train athletes with the clean. The clean from the hang

position will help the athlete develop better ability to use the

stretch shortening cycle. The hang clean can be done from the

above knee position or a mid thigh position (other positions as

well, but these are the primary ones to employ for athletes). In

each of these positions, the athlete will just need to employ the

same strategy of closing the triangle that they do as the bar

passes their knees in the power clean.Starting Position Variations: Clean from Blocks

The clean from the blocks is a great way to teach any

athlete to learn core lifts. This position allows the athlete be

placed in proper alignment for starting from any position

(mid-thigh, above knee, below knee). This is a great teaching

tool for beginners as well as a great way to learn different

portions of the lift that may be challenging for some athletes

(transition around knee)


28/112

28

Figure 2.12: Hang

clean start

Figure 2.13: Hang

clean finish


29/112

2

Figure 2.14: Clean from

blocks start

Figure 2.15: Clean from

blocks finish


30/112

30

Variations in Receiving Position

Split CleanThe split clean is a veritable blast from the past, as it was

employed by many athletes as the primary way to complete

the movement in competition for a number of years. For

athletes, the split clean should be used as a way to provide

variation to the program and to help the athlete become

accustomed to absorbing force in a single leg stance. After

full extension is reached, the athlete punches the lead knee up

and drives the trailing foot back and into the platform. Ideally,

the athlete will land with a vertical shin on the lead leg, similarto the 90-90 position employed in a split squat.

Figure 2.16: Split

clean start

Figure 2.17: Split

clean finish


31/112

3

Squat CleanIt takes a special athlete to be able to complete a full squat

clean with good form. Many athletes will lack the mobility to

attain the proper positions to receive the bar. The world’s most

explosive athletes use this technique to complete the clean in

competition, so the upside in terms of potential weight used

is great. The full clean is an even greater total body exercise

because of the need for great leg strength to come up from

the full front squat position.

Figure 2.18: Squat clean

start

Figure 2.19: Squat clean

middle


32/112

32

Figure 2.20: Squat

clean finish

Common Power Clean Flaws and

Coaching Cues

The Bar Drifts Away at the Start At the moment of lift off, the bar and lifter should be closely

linked. A bar that drifts away early on the floor is likely an

issue that can be addressed through modification of the start

position. The athlete should be cued to keep the bar tightby locking down the lats and locking in the core. The coach

should also ensure that the athlete does not have the bar too

far over the toes at the start position and also ensure good

drive through flat feet at lift off.

Figure 2.21: Bar

away from body


33/112

3

The Bar Moves Around the Knees The bar moving around the knees is a very common

problem that can significantly inhibit the athlete’s ability to

make a great second pull, with two likely causes:

• At the start position the athlete’s shins are too far

forward and over the bar. This will cause the athlete

to make a “loop” anterior to the knees before the

second pull.

Figure 2.23: Vertical

torso

Figure 2.22: Shins

forward

• The athlete’s torso is too vertical when the bar is

at knee level. When pulling from the ground to the

knee, the goal is to keep the torso in a constantposition relative to the ground (~30 degrees).

When the torso becomes too vertical, the athlete is

essentially pulling the bar back and the knees have

likely become less extended, thereby requiring the

bar to go around the knees before the second pull

begins.


34/112

34

The Athlete Racks the Bar with Elbows DownThis is a very common issue and can be caused by several

things:

• The athlete is pulling with arms flexed. When pulling

with the elbows flexed, the athlete’s ability to punch

the elbows around the bar is decreased.

• The athlete is not completing the second pull. If the

athlete does not complete the second pull, the chest

will likely remain over the bar and this will not allowenough time to punch the elbows through, thereby

causing the bar to be received with the elbows

down.

• The athlete lacks latissimus mobility to receive the

bar correctly. Any athlete who lacks the requisite

mobility to receive the bar will not be physically

able to rotate the elbows around to the correct

receiving position. Including more latissimus

mobility work and thoracic extension training in the

warm-up period will be a good long-term fix for

such a problem.

The Athlete Jumps Forward When Catching the Bar Jumping forward when receiving the bar is a classic sign

that of incomplete extension of the hips during the second

pull. When the hips are not fully extended, the bar will begin

to drift forward and the only way that the athlete can complete

the lift is to jump forward to the bar. A second likely cause

may involve the elbows being positioned behind the bar

following completion of the second pull. When this occurs,

the bar and lifter system is no longer tight. Instead, a gap is

created between the bar and the body. Most often, the athleteinstinctively tries to close the gap by jumping forward to the

bar.

The Athlete Jumps Back When Catching the Bar Lets first say that some coaches do teach a backward

movement at the catch. While rationale may vary, it is likely

that such individuals feel that this action promotes full hip

extension. Traveling back to receive the bar is likely caused

Jumping forward when receiving the bar is aclassic sign thatof incompleteextension of thehips during thesecond pull.


35/112

3

by directing momentum backward rather than vertically in

the completion of the second pull. Alternatively, the coach can

cue the athlete to move the head vertically toward the ceiling

rather than extending or “throwing” the head back while

completing the pull.

The Athlete Jumps With the Feet Out When Catching

the Bar Ahhh, the starfish. I am not a fan. Athletes who jump the

feet out are looking to get to the finish position the fastest

way possible. This problem can lead to really awkward and

dangerous receiving positions and must be eliminated quickly.

The easiest way to do so is to create a visual stimulus that will

reinforce correct technique. A Murray Cross (below) can be

used to provide immediate feedback regarding appropriate

foot placement during reception of the bar.

Figure 2.24: Murray Cross


36/112

36

Accessory Lifts to Fix a Faulty Power

Clean

Clean Pull The clean pull is a partial lift that involves a finish in

complete hip and elbow extension without racking the bar.

The clean pull can be performed from any start position (floor,hang, blocks) and is a great tool to develop positional power

for the power clean. For increasing power as it pertains to the

power clean only, the clean pull should be performed at 110%

of the (X)RM where X is the number of reps the athlete is doing

in that particular set.

For example, if an athlete can clean 100 kg for three reps,

clean pulls for the same athlete should be loaded at 110 kg

for three reps. Similarly, if an athlete can clean 120 kg for five

reps, clean pulls should be loaded at 132 kg for five reps.

The starting position that is used in the clean pull should

be determined by the weakest aspect of the athlete’s clean

movement. For instance, if the pull off the floor is weakest,

then pulls from the floor should be used. Alternatively, if most

issues are related to the second pull, then clean pulls from a

hang or block should be incorporated.

A number of excellent investigations have been published

recently to show that the clean pull (sometimes called a “jump

shrug”) can actually produce higher levels of power output

than the traditional Olympic lifts. As a result, these findings

coupled with the lack of impact on the body (no receiving

position) make the clean pull a great lift to use for in-seasontraining.

Front Squat Although the emphasis for this portion of the movement

is on the power clean rather than the full clean, the front

squat is an absolute must to improve power clean ability. At

the moment of impact (the catch), the athlete encounters

significant downward force. As a result, standing up under

control without getting buried requires a strong front squat.


37/112

3

Figure 2.25: Clean pull

start

Figure 2.26: Clean pull

finish

Athletes who are seemingly able to pull the bar to heights

that would allow for a good rack position but still miss the lift

at the rack can benefit from front squats and even front squats

against bands to enhance strength in the upper ranges of

motion at the top of the range of motion.


38/112

38

RDL If the front squat helps the ability to receive a power clean,

the RDL assists the athlete’s ability to make an efficient pull onthe bar. Greater hamstring and glute strength is critical during

the sticking point of the lift around the knee and before the

second pull kicks off.

Clean Lift Off For athletes who struggle off the floor but not many other

places, the clean lift off is a great tool to use. Such athletes

should set up in the start position at the floor level and begin

to extend the knees until the bar is elevated to knee height.

Figure 2.27: Front

squat start

Figure 2.28: Front

squat finish


39/112

3

Figure 2.29: RDL start

Figure 2.30: RDL finish


40/112

40

Figure 2.31: Clean

lift off start

Figure 2.32: Clean

lift off finish

The athlete should then pause for a moment before bringing

the bar back to the ground under control. This movement will

groove the pattern off the floor unlike most any other drill or

skill.

Power Clean Gear and Accessories

Straps When talking about straps, the athlete will find many mixed

opinions about whether using them is a good thing or not. My

general opinion is that when doing the movement from the

floor, straps should be avoided, as development of great grip

strength is an excellent ancillary benefit of the power clean

and the athlete will be free to drop the weight prior to the

next repetition. When completing the power clean movement


41/112

4

from the hang, however, the descent of the bar back to the

start position makes grip too difficult for all but the strongestathletes to maintain. In such cases, straps are acceptable. If the

athlete does choose to buy straps, in my opinion, the absolute

best in the world are handmade by Rob Roeder (his website is

old school but can be found at http://robroeder.bizland.com/

prod08.htm).

Weightlifting Belts Using a weightlifting belt in the power clean is a mixed bag

of benefits and drawbacks to me. I would never recommend

a belt to someone who already has poor technique, because

more often than not, belts seem to magically endowconfidence to go heavier than the athlete is likely prepared

to go. If the athlete has great technique and can pull with a

neutral spine off the floor, a belt is unnecessary even at higher

weights.

Footwear for Power Cleans: Running Shoes Running shoes would be one of my least favorite choices

for footwear during a power clean. These shoes typically have

a fairly thick, soft, rubbery sole that can allow power to leach

out during the pull. The high sole also leads to decreased

stability while lifting and assuming a receiving position.

Footwear for Power Cleans: Minimalist Shoes Minimalist shoes have definitely gained popularity

recently and some are even being marketed as “training”

shoes. The athlete should definitely take a close look before

purchasing any shoe marketed as such because all brands

and styles are certainly not created equal. While some are

great and provide a solid base of support, others appear to be

little more than well-marketed running shoes with the same

pitfalls.

Footwear for Power Cleans: Weightlifting Shoes There really is nothing better than a weightlifting shoe

for performing the power clean. The solid wood sole and

wider base helps keep the athlete balanced throughout the

lift. There are several well-known brands on the market today

(adidas, Nike, Reebok) as well as some lesser-known brands.

I have purchased every single kind available (seriously, I

have six pairs!) and almost always go with my adidas over all

others.


42/112

4242

3THE JERK

42


43/112

4

The Jerk

T he jerk (of “clean and jerk” fame) is one of the most

underutilized lifts available in the Olympic lifting

arsenal. At some point, nearly all overhead lifts seem

to have become vilified by concerned therapists and

physicians. Sadly, the jerk seems to have suffered a serious

popularity blow as a result.

Using the jerk is a must in any complete program, as the

movement balances much of the work performed in the clean

and snatch and is an explosive upper body movement.

Specific Benefits of the Jerk Aside from the general advantages found in all

Olympic lifts, the jerk has specific benefits that make it a

unique Olympic lift. Gaining power and improving sports

performance is just as likely to occur when an athlete

performs a jerk as when performing a power clean, but there

are several qualities of movement that are magnified in the

jerk more so than any other Olympic lift.

Balance Explosive Qualities While the power clean and snatch are hip-dominant

movements, the jerk is considered a quad-dominant

dominant movement. There is very little hip hinging during

performance of the jerk, so any athlete who performs the

jerk as a regular part of an explosive lifting program should

gain power and explosive ability in quad-dominant dominant

movements in order to balance the lower extremity anterior

and posterior musculature.

While the powerclean and snatchare hip-dominantmovements, the

jerk is considereda quad-dominantdominantmovement.


44/112

44

Upper Body StrengthEven though much of the movement of the jerk is

generated and created by the lower body, holding heavy

weighs overhead requires significant strength and stability.

By explosively moving the bar overhead, the athlete will need

to stabilize and support rather than just push. At the same

time, the movement still helps foster increased upper body

strength.

Single Leg StrengthLanding in the split position requires great stability in

the lead leg, similar to the striking of the foot to the ground while in sprinting. Single leg strength and stability is often the

limiting factor for an athlete looking to get faster and stronger

in the bilateral stance (as in the squat).

Jerk Technique

The Set Up: Bar PositionThe bar position on the athlete’s body is one of the most

important aspects of the jerk. The bar should rest high on thechest and across the front of the athlete’s upper shoulders. To

keep the bar off of the neck, the scapulae should be protracted

and elevated.

The Set Up: Feet The width of the feet is highly individualized, but should

be at or around hip width to shoulder width regardless of the

athlete. The athlete should have the toes angled outward up to

30 degrees to facilitate the “dip” portion of the lift. The most

important thing to remember is that the feet must remain flat

while the bar is racked at the chest. The feet should remain flatthrough most of the movement.

The Set Up: GripThe grip position for the jerk can be just as wide as for

the clean, but most athletes find it beneficial to utilize a grip

slightly wider than a clean grip. As the athlete dips, the bar

will flex slightly and gravity will assist downward momentum.

A wider grip will increase the base of support through the dip

phase and allow for a faster recovery.

The grip position for the jerk canbe just as wideas for the clean,but most athletes

find it beneficial to utilize a gripslightly wider thana clean grip.


45/112

4

The actual arm position for the jerk can vary dependingupon the athlete. Some athletes feel most comfortable with the

upper arms parallel to the floor in much the same position as

the clean catch. However, most athletes will need to adjust the

grip so that the forearms and upper arms remain positioned

beneath the bar. It should be noted that the weight of the bar

will still be resting on the shoulders and chest rather than on

the wrists.

The Set Up: Posture and CorePosture should be tight and braced throughout the jerk. The

athlete should remember that the lower body is the primaryforce generator and the core is functioning to stabilize and

redirect force. The most typical error demonstrated by novice

athletes is a flexed thoracic spine. Athletes should be cued to

extend the thoracic spine to keep a neutral position.

The Execution: Dip Once the athlete is set up in the proper position, the next

step is to begin harnessing the power of the stretch shortening

cycle to complete the lift. The athlete should dip with the

knees “out,” meaning the hips must be externally rotated and

the knees allowed to track out over the toes. The upper bodyshould remain almost completely vertical to reduce forward

movement of the bar. This position is in contrast to the hip-

dominant position of the clean and snatch and is what ultimately

makes the jerk my preferred quad-dominant movement of

choice.

It is critically important that the athlete maintain flat feet

throughout the dip portion of the jerk. Commonly, the athlete

may shift the weight toward the toes. The depth of the dip

before the drive phase should be roughly a quarter squat

level, but to specify a certain distance is not appropriate. Most

athletes will typically develop a feel for their own preferredor most appropriate depth, and movement through the wrong

depth are often revealed when change of direction proves

difficult.

This minimal depth will allow for the greatest power during

the drive and should be executed quickly. The bottom of the dip

is the braking portion where downward momentum is stopped.

Fundamentally, the goal of the dip should be to complete the

movement quickly and on balance.


46/112

46

Elite lifters often use the dip and the subsequent oscillation

of the bar during change of direction to assist in the execution

of the lift. A great technical “feel” for the lift is necessary to do

this, but a $1500 bar doesn’t hurt either.

Figure 3.1: Dip start

position

Figure 3.2: Dip finish


47/112

4

The Execution: DriveOnce the dip is completed to the quarter squat level,

explosive extension of the knee and hip should immediately

follow. The torso should remain vertical or even extended in

the sagittal plane so that the bar follows a linear vertical path.

Athletes who pause at the bottom of the dip before the

drive phase compromise energy transfer through the dip. The

drive phase should create space between the lifter and the

barbell. The goal of this phase for the novice lifter is to create

enough drive to move the bar to forehead level.

The Split The split of the feet is ultimately the portion of the lift

that gives most athletes difficulty. There are many successful

approaches to the split, but each should ultimately finish in a

similar position.

Selection of the Lead Foot To select the lead foot, the coach can stand behind the

athlete and provide a slight push. The foot with which the

athlete steps forward to regain balance should serve as thelead foot in the split jerk.

For most right-handed athletes, that is the left foot.

Alternatively, for most left-handed athletes, that is the right

foot. However, there are exceptions to this standard, as I am

right-handed but prefer to execute the jerk with my right foot

forward.

In training athletes, it is important to alternate jerks with

each foot forward. Only the competitive Olympic lifter should

work primarily with one foot forward of the other.

The Goal The ultimate goal of the split jerk is to expand the base ofsupport in the sagittal plane in order to hold weight overhead.

It really is that simple. It is for this reason that most athletes

choose to do a split jerk over a squat jerk or power jerk. An

expanded base of support provides more stability overhead.

The PositionThere are a number of variations in positions for the split

jerk; however, all variations still require the athlete to produce


48/112

48

a stabilizing force in the sagittal plane to prevent a fall.Despite the number of available variations, the ideal position

for most athletes is the 90/90 split squat extended.

To assume this position, the athlete begins in a half

kneeling stance with both the lead and trail legs flexed at the

knee to 90 degrees. This position allows the athlete to maintain

flexion in the trail leg, but perhaps more importantly, hold an

extremely stable vertical shin position with the lead leg.

The toes of the lead foot should point forward while the

trail foot should be plantarflexed or even slightly internally

rotated. The width of the stance should be consistent with the width of the athlete’s hips or slightly wider.

Getting Into PositionThere are two

common techniques

used to cue the athlete

to assume the correct

position. Essentially both

methods accomplish

the same end, but some

athletes may prefer one

strategy over another.

Punching the Lead

Foot Forward This method for

teaching the jerk is

excellent for some lifters,

as it encourages the

athlete to think about driving the lead foot forward and keep

both feet low to the ground. The drawback to this method is

that some athletes translate this cue to mean that body weight

should shift forward. Oftentimes this will result in catching the

jerk with some amount of anterior knee glide in the lead leg.

Jump and Split This is a method that I have been working with more

recently. In this cue, the athlete is encouraged to focus

on the aggressive drive phase until platform separation

occurs. At separation, rather than being cued to drive the

lead foot forward, the athlete is instructed to drive the lead


position


49/112

4

knee up. This method helps position the athlete into a moreadvantageous receiving position more often than not; however,

it can sometimes lead to passivity in the drive portion of the

jerk.

Recovery From the Split Recovering from the split position can cause a number of

problems for many athletes. Quite simply, the athlete should

recover with the lead foot posterior toward the center first

followed by the trail foot anterior toward center second.

Moving the rear foot first usually causes an anterior weight

shift that will increase the likelihood of a missed lift.

Learn How to Jerk

Overhead Press Overhead pressing can be done with a variety of tools

before beginning to jerk. Using dumbbells allows the athlete

who lacks shoulder mobility to safely and effectively press

overhead. Doing presses from the standing position is a great

idea, but other variations are needed as well. To get some ofthe feel of the jerk, the athlete can perform presses from a half

kneeling or split stance using one dumbbell at a time. This

position will teach the athlete the balance and core strength

necessary to stick significant load overhead.

The last step in using an overhead press is to perform a

barbell overhead press from a split stance. At this point, the

athlete has likely developed strength for great overhead

stability.

Dip

The dip is the part of the movement in which the athlete will most likely suffer a form break, so it is critically important

that this phase is adequately instructed and cued. The athlete

should practice the dip with semi-challenging weights and

execute the downward movement. The knees should not travel

anterior and medial toward the great toes, but lateral towards

the fifth toes. The depth of the dip is fairly individualized, as

some athletes are more comfortable at slightly greater depths

than others.

Overhead pressingcan be done witha variety of tools

before beginning to jerk. Usingdumbbells allows

the athlete wholacks shouldermobility to safelyand effectivelypress overhead.


50/112

50

Push Press The next step is to begin using the push press movement

to help the athlete feel the change in direction required to

execute a solid jerk. By now, the athlete should be comfortable

with the dip movement and will need to work on the drive

phase.

The dip and drive portion of the lift will be exactly the

same as if the athlete is going to perform a split jerk; however,

rather than leaving the ground and flexing the knees again,

the athlete should drive through the toes and press the bar

Figure 3.4: Push press

start


middle


51/112

5


finish

out for the remainder of the lift. In essence, this is a dynamic

and explosive start to a movement followed by a strength-type

finish.

Behind the Neck Power Jerk Once the athlete has become comfortable with the

technique of the push press, he or she may progress to the

behind the neck power jerk. The power jerk will mirror the

push press in the dip and drive portion, but the athlete will

receive the bar in an athletic position with the feet slightly

wider than the drive position. The level of the squat will be

greatly dependent on the athlete’s mobility and comfort level

in the overhead position.

One of the biggest difficulties with the power jerk position

is that there is no adjustment in the sagittal plane to prevent

toppling over. For this reason, we often teach this movement

from behind the neck. In the behind the neck position, the bar

can travel a straight path to overhead and remains over the

base of support more easily.


52/112

52

Footwork Drills Footwork drills for the jerk are done to establish a pattern

of receiving the bar in the correct position. The athlete should

strive for motor mastery with the goal being to land in the split

position. To begin, the athlete should set up in the bottom of

a 90/90 split squat as the coach marks the position of the feet

with chalk or tape. The goal of each rep is to land with the feet

in the same position as the chalk marks.

Figure 3.7: Behind

the neck power jerk

start

Figure 3.8: Behind

the neck power jerk

finish


53/112

5

With no weight, the athlete should set up in the dip and

drive position. Once the athlete has completed the dip and

drive, an explosive split to the marked position using eitherthe jump and split or the foot punch strategy should follow.

Figure 3.9: Footwork

start

Figure 3.10: Footwork

finish

Half Jerks Half jerks require just a barbell to complete and closely

mimic the timing of the traditional jerk. The athlete will start

in the full 90/90 position extended with the bar overhead.

The athlete should then bring the lead foot back 8-12 inches

toward the body and bring the bar to forehead level. From


54/112

54

this closer position, the athlete should then drive the lead

foot up and forward and the bar overhead. The big key to

this movement is that there is no movement of the hips in

the sagittal plane. The hips should only rise and fall without

moving forward and back.

Figure 3.11: Half

jerk start

Figure 3.12: Half

jerk finish


55/112

5

Behind the Neck Split Jerk Finally we can begin to piece it all together. With the bar

resting high on the back of the shoulders, it is time to venture

into using the split jerk. The athlete should dip and drive

aggressively, executing the lift with either a punch and split or

a foot drive technique. Behind the neck split jerks are a great

tool to use when doing jerks as a stand-alone movement.

Figure 3.13: Split jerk

start

Figure 3.14: Split jerk

finish


56/112

56

Jerk Variations

Power Jerk The power jerk from the front-racked position is an

excellent tool to use while training athletes. It is a great power

producing movement and allows the athlete to maintain a

familiar athletic base. This is an excellent training tool for

general athletes.

Figure 3.15:

Power jerk start

Figure 3.16:

Power jerk finish


57/112

5

Several of the world’s best Olympic lifters have employed

this technique in competition. Typically, those athletes are

extremely strong overhead and are capable of moving the

barbell much higher than typical athletes during the drive

phase.

Squat Jerk Very few lifters and even fewer athletes in training employ

the squat jerk. This style requires great stability overhead,

extreme mobility, and allows for very little technical variation.

In truth, I am amazed by any lifter that is able to squat jerk

any amount of weight!

Figure 3.17: Squat

jerk start

Figure 3.18: Squat

jerk finish


58/112

58

Common Jerk Errors

Bar Forward at Receiving Position A lot of errors in the jerk occur when the athlete initiates

the dip portion of the lift.

Potential Cause: Dipping to the Toes

Dipping to the toes or the heels coming off the ground will

lead to a forward shift of the weight and a likely missed lift

forward or a need to recover forward and under the bar.

Figure 3.19:

Dipping on toes

To Correct This Mistake:

Work on the dip portion of the lift and focus on maintaining

a tripod foot position throughout the dip. The athlete should

focus on keeping the heels down during the dip phase. In

so doing, the athlete will create a more stable platform from which to push and will be more balanced when overhead.

Potential Cause: Knees Forward

When an athlete allows the knees to travel forward or

collapse inward during the dip phase of the lift, a “bar

forward” position overhead will result. When the knees travel

forward, a corresponding shift of the hips forward (and center

of mass) occurs, altering bar drive forward, as well.


59/112

5


The athlete should practice the dip portion of the lift. While

doing this, the focus should be on tracking the knees out overthe fifth toes rather than over the great toes. This movement

helps the athlete to maintain a more vertical torso position

and results in the bar staying overhead rather than travelling

forward.

Potential Cause: Bar Slide

The idea of bar slide is that during the drive portion of the

lift, the bar begins to slide down the chest of the athlete. This

is relatively common among athletes who are new to the jerk.

Figure 3.20: Knees

forward

Figure 3.21: Knees

out


60/112

60

The bar sliding down the chest will put the bar forward of the

athlete’s center of mass and the bar will accelerate at a slower

rate than the rest of the body. Typically this error will lead to

the bar being driven forward.


The best way to correct a mistake like this is to work on

keeping the bar high across the shoulders through the dip

portion of the lift. If the athlete jerks with elbows up then this

should not be a problem; however, if the athlete tends to bring

the elbows under the bar in preparation for the movement,

it most often means that he or she must work on maintaining

constant tension on the bar. The athlete should be cued to

elevate the scapulae and attempt to hit the right position

every time.

Think about the core positioning and the effectiveness of

the bracing position that the athlete assumes when preparing

for the dip. If the athlete is not strong enough to handle the

position, then the weight is too heavy and additional core

stability work might be necessary.

Problems With the Feet While Receiving the Bar

Potential Cause: Narrow base in receiving position.

When receiving the bar the athlete should aim to keep the

feet the same width as the hips. Some athletes tend to jerk to

a narrower position than starting position. This leads to issues

with overhead stability in the frontal and sagittal planes. Think

of this in this way: the goal is to receive the bar on stable

railroad tracks rather than on a balance beam.


The athlete can attempt to jerk with a block between the

legs. This block could be anything from a strip of tape to abroomstick, but the goal is to give immediate feedback as

to the success of the lift. Using something like a broomstick

should only be done when jerking light loads and after the

athlete has demonstrated ability to perform the movement

without ending up standing on the object.

Potential Issue: Short/Long Feet

The position of optimal stability overhead is a 90/90 split

squat extended. While many competitors have demonstrated

When receiving the bar the athleteshould aim to keep

the feet the same width as the hips.


61/112

6

the ability to put massive weight overhead with shorter or

longer foot positions, our goal is to coach the athlete into the

90/90 position. When the athlete misses this position or shows

inconsistency, it creates a number of problems that can be

difficult to correct.


Mark out the proper position for the athlete to hit at the

conclusion of each jerk. This can be done with tape, markers,

or paint. The goal of each jerk is then to provide visual

evidence of the proper position and the athlete’s relationship with that correct position. A lot of repetition when learning

and preparing to jerk is necessary to make this happen

correctly.

Jerk Assistance Exercises

Halting Jerks

Halting Jerks are an excellent training tool to use to

create more confidence in the traditional jerk. Rather than

take advantage of the stretch shortening cycle, the athlete

will pause at the bottom of the dip position for two or three

seconds and then drive up overhead.

The idea behind this is that isometric strength can be

helpful in overcoming the great amount of inertia in the

bottom of the dip. While the practicality of this movement may

be in question there, is much evidence that this helps athletes

build comfort in the jerk.

Figure 3.22: Narrow

base


62/112

62

Footwork Combos

To really groove the footwork associated with the jerk,

footwork combos are a great tool to use. Three to five

repetitions should be done with no weight or very little weight

in rapid succession with the goal being to land in the correct

overhead position with each “jerk.” Immediately following the

last light jerk, the athlete should attempt a jerk with a more

challenging weight.

Split Stance Pressing

The Jerk is the most dynamic lift that we can perform inthe weight room but one that also requires great strength and

stability. To account for this need, we do plenty of split stance

presses with the bar behind or in front of the neck. Look for a

neutral posture and pelvis while overhead.


63/112

6

SNATCH4


64/112

64

The Snatch

Unique Benefits of the Snatch

Grip Strength

T he wide grip to the snatch requires a much greater

demand than does the clean. This demand creates

greater grip strength that can carry over to sports

and even other lifts.

Back Strength Again, the wide position of the hands also puts a greater

demand on the back (particularly the upper back) to maintain

proper posture. The snatch is all about isometric thoracic

spine extension. This is an area in which most athletes can use

some serious help.

Intrinsic Shoulder StrengthThe overhead position is certainly difficult, but the stability

required to hold weight overhead can be carried over to the

field for any athlete that finds it necessary to push on another

object, ball, or person.

Snatch TechniqueSet Up Tight to the Bar

Successful Olympic lifts are the result of a lifter and the

barbell moving in one efficient “system.” The lifter-barbell

system, as it is called, must share one center of mass. Ideally,

this center of mass lies within the framework of the lifter’s

body. Setting up close to the barbell helps ensure that this will

occur regularly.

The overheadposition iscertainly difficult,but the stabilityrequired to hold

weight overheadcan be carriedover to the field

for any athlete that finds itnecessary to pushon another object,ball, or person.


65/112

6

Setting up too far from the barbell will move the center of

mass forward of the athlete’s toes and will lead to difficulty in

achieving the lift later on. The proper distance away from the

bar is different for athletes based on body dimensions but

can be summed up closely for most athletes. As discussed

previously, when standing over the bar, the athlete should see

the shoelaces covered by the bar. This means that from the

coach’s perspective, the bar should be over the midfoot (a

much more solid base than the toes) and will be far enough

away from the body to get in the start position.

Flat Feet While the athletic benefits of the clean and snatch have

been extensively discussed previously in this resource, the

snatch should also not be completed on the ball of the foot

like many other athletic movements (“athletic stance”). Again

utilizing the tripod foot position, the athlete should remain

stable and balanced with the weight distributed between the

forefoot and the heel.

Jump Width or Slightly Wider Than Jump WidthThe short answer as to how wide the feet should be placed

when performing the snatch is around jump width; however,

the nature of the lift modification can certainly influence

this standard. The toes should be pointed out slightly and

the athlete’s feet should be directly below the hips. Foot

placement directly below the hips assists in force application

of the posterior chain straight into the ground, minimizing

leakage of power in other directions. Utilizing these large

posterior prime movers ensures maximal power output.In the power snatch and the full snatch, jump width may

serve as a reasonable place to start, but trial and error may

deem this to be less than optimal for some athletes. The

wider grip of the snatch requires a lower starting posture

in order to grip the bar. An athlete who lacks hip mobility

will often achieve this lower position through compensation

by exaggerating lumbar flexion. This can lead to additional

spinal stress, fatigue, and risk of injury.

In the powersnatch and the

full snatch, jump width may serveas a reasonableplace to start, but

trial and error maydeem this to beless than optimal

for some athletes.


66/112

66

A simple correction is to work on hip mobility and raise

the start position on blocks for a period of time. For someathletes it may be necessary to make a modification to the

start position on a more permanent basis. For such athletes, a

starting position slightly wider than jump width is preferred.

In this position, the importance of hip mobility in the starting

position is decreased and the athlete may assume a solid start

position despite a slight energy leak to lateral forces.

Lock the Lats Down As with previous lifts, the cue to “lock the lats down” when

the hands are on the barbell should be used. Some other

strategies include the visualization of “pinching a roll ofquarters in the armpits” or to simply squeeze the arms toward

the body. Locking the lats down will help pack the shoulders

into a strong position, lend more stability to the back, and

facilitate a tight lifter-barbell system.

First, packing the shoulders down helps minimize

unwanted upper trapezius involvement. Upper trap activity

can lead to shoulder fatigue, discomfort, and pain. Overuse

of the upper traps will lead to fatigue in the lifts early and can

ultimately undermine the effectiveness of the lift due to an

inability to forcefully shrug.

Locking the lats also lends greater stability to the lowerback. The origin of the lats is spread vertically down the lower

back. When activating this muscle, it synergistically assists

the lumbar extensors in keeping the lumbar spine stable in

extension.

It is critical for any coach to appreciate the importance

of the tight lifter-barbell system. Failure to maintain this

relationship is at the root of many problems that athletes have

in completing the Olympic lifts. The lats being tight assists in

the maintenance of a close relationship within the system and

a better execution of the snatch or the clean.

It is worth mentioning a final note on this point. The lats

should remain tight until the second pull is initiated. Once the

arms become involved, it is necessary to forget the idea of

latissimus tightness and focus on the fast, relaxed movement

of the elbows above the bar. The lats are powerful. If held tight

throughout the lift, they will inhibit the motion of the arms

up and under the bar. That being said, even in a hang snatch

“lock the lats in” is one of the first cues we use.

It is critical forany coach toappreciate theimportance of the

tight lifter-barbellsystem.


67/112

6

Hip Hinge to Above the Knee

Regardless of whether one is starting in the hang snatchposition or the floor start (like in the power or full snatch), a

hinge is the first part of the movement that should occur. The

athlete should start each movement by unlocking the knees

then hinging until the hands are at knee level. If moving to a bar

on the ground, the hands will be free at this point. If moving to

a hang snatch, the bar will be in the athlete’s hands and tight

to the body. Both the hang and power snatch require the exact

same hip hinge position when the bar or the body is above the

knee.

Squat to the Bar To continue moving to the bar, the next step is to squat to the

bar. The Olympic lifts are a combination of deep hip angles and

deep knee angles when the bar is resting on the floor; however,

when it is above the knee, the movement is primarily a hip hinge

with slight knee movement. To combine the deep knee and hip

angles, the athlete can begin by performing a RDL/hinging

to knee level then squatting vertically to the bar. When in the

RDL position at the knee level, the torso should be roughly 30

degrees above horizontal. Ideally, the athlete will again start at

about 30 degrees above horizontal to begin the lift-off from the

floor. Squatting involves the vertical displacement of the hipsand will facilitate this angle to be maintained throughout the

movement.

Figure 4.1: Hip hinge Figure 4.2: Squat


68/112

68

If the hips are allowed to move and the torso positioning

is not maintained, the athlete will find it difficult to pull from

the ground and maintain a tight lifter-barbell system. To

summarize, to get to the bar on the ground, the athlete should

hinge to knee level and squat to the bar.

Neutral-ish Neck but Eyes Up Finding the optimal spinal position in the Olympic lifts is

extremely important. While spinal flexion should be avoided

throughout the lift, a balance between spinal neutral and slight

extension is necessary to move efficiently and strongly in the

lifts.

Most simply, the athlete should be cued to “keep it neutral.”

Cervical spine hyperextension can lead to corresponding

lumbar hyperextension, which can in turn lead to lumbar

compromise. This should be avoided at all costs. One school of

thought is that it is best to err on the side of safety and simply

cue the athlete to keep the neck completely neutral. However,

the optimal position is not entirely neutral but rather slight

cervical and lumbar extension.Perhaps more specifically, thisslight lumbar extension should only occur to the point that

there is some activation of the spinal erectors to lend more

stiffness in the lift and help to avoid spinal flexion.

The athlete should be encouraged to “keep the eyes on

the horizon,” looking forward throughout the lift. Further

technique refinements might include keeping the chin in

constant relationship with the trunk while avoiding gaze

focused on the floor or the ceiling.

Knuckles Back and Down, Elbows Out

The role of the arms early in the snatch is simply to avoiddisturbing the rest of the lift. If the arms are too active, the lift

will be negatively impacted. On the other hand, inadequate

arm action can also negatively impact the lift by allowing

improper bar trajectory.

For the snatch (and even the clean), the goal of the hands

and arms is to keep the bar tight to the body to not let the

trajectory arc away from the body. Accomplishing this task

is rather simple. Prior to starting the lift, as the athlete’s

Cervical spinehyperextensioncan lead tocorrespondinglumbarhyperextension,

which can in turnlead to lumbarcompromise.


69/112

6

hands first grasp the bar, the athlete should place the wrists

in neutral so that the knuckles are pointing directly toward

the ground. Additionally, the shoulders should be internally

rotated such that the elbows pointing laterally. From this

position, the arms are properly positioned. The role of the

arms from this point on is merely to stay out of the way before

punching aggressively later in the lift.

Snatch Grip

Width As discussed with previous lifts, one of the biggest

problems with most guidelines regarding snatch grip is the

dependence on various markings and lines on a bar. These

recommendations usually center around where the knurling

ends and markings are on the bar. If always training on the

same bar, this poses no issue. However, in cases in

complete olympic lifting - program manual - wil fleming

Documents