Olympic Weightlifting as a Skill
The clean and jerk and snatch serve as competition movements for Olympic Weightlifting. CrossFit and other training programs have popularized these movements in the last 15 years. I believe that using both of these movements to develop strength, speed, and accuracy is a useful tool in your training regime. The discrepancy is knowing when to use them as an assessment to better movement quality over using them as a cardiovascular endurance training tool even when the movement pattern is less than ideal. In this series we cover how to have a better understanding of the movements themselves and how to use than as a skill to develop better movement quality and in turn increase speed, strength, and even flexibility.
Olympic Weightlifting Squatting Variations
There are three main squatting variations necessary to build a solid foundation for the Clean and Snatch. 1. High bar back squat 2. Front Squat 3. Overhead squat
Strict, Push, and Split Jerk
These pressing variations are each useful for a specific purpose. To develop strength and alignment the strict press is best for overhead strength. The push press is a useful tool for application of force and speed. The jerk movements are the best way to maximally load the overhead shapes. In this video you’ll learn the difference between each and common movements faults when performing these exercises.
Jumping and Landing
As simple as jumping and landing may seem, it’s a necessary skill for mastering the clean and snatch. The footwork is simple but the execution can be difficult. The goal is consistency with the movement pattern so it’s applicable to either movement.
Olympic Weightlifting: Lifting from the Floor
In order to understand proper bar path during a lift in necessary to understand 4 different shapes during a lift and why. Whether youre performing a Clean or Snatch nothing changes during the deadlift portion of the lift other than hand placement. The four shapes/ positions are: 1. Power Position 2. Hang Position 3. Low Hang Position 4. Floor/ Set Up Position
Receiving Positions for Clean and Snatch
How do you get from point A to point B? You need to know where to start (A) and where to end (B). In this case understanding the receiving position (B) will allow you to execute the clean and snatch more effectively. In this video you’ll learn to perform the Muscle, Power, and Squat Clean and Snatch as well.