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    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,

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    Manuscript layout by NiTROhype Creative

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    PRINTED IN THE UNITED STATES OF AMERICA 

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    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

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    TABLE of CONTENTS

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

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

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

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

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

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

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

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    “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

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    INTRO 1

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    Intro

    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. 

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    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.

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     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

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     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.

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    1212

    POWER

    CLEAN2

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    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.

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    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.

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    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

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    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

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    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.

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    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.

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    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.

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    Figure 2.4: Hips

    very low

    Figure 2.5: Hips low

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     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

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    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.

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     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

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    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.

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    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

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    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

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    Figure 2.11: Receiving

    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)

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    Figure 2.12: Hang

    clean start

    Figure 2.13: Hang

    clean finish

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    Figure 2.14: Clean from

    blocks start

    Figure 2.15: Clean from

    blocks finish

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    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

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    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

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    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

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    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.

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    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.

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    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

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    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.

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    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.

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    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

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    Figure 2.29: RDL start

    Figure 2.30: RDL finish

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    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

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    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.

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    3THE JERK 

    42

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    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.

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    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.

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    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.

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    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

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    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

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    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

    Figure 3.3: Receiving

    position

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    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.

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    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

    Figure 3.5: Push press

    middle

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    Figure 3.6: Push press

    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.

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     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

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    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

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    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

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    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

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    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

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    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

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    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.

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    To Correct This Mistake:

    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

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    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.

    To Correct This Mistake:

    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.

    To Correct This Mistake:

    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.

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    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.

    To Correct This Mistake:

    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

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    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.

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    SNATCH4

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    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.

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    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.

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     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.

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    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

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    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.

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    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