Complete Olympic Lifting - Program Manual - Wil Fleming
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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
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RESERVED. No part of this publication may be reproduced,
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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
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.
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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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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
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