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ThemodelforthesephotoswasScottyCleve,oneofmyformerbiologystudentsandthethirdplace finisher at theNational Junior Olympics in 1988. His early athletic backgroundwas infigureskating,butheenjoyedsuccessasafootballplayerandshotputterinhighschool.Ichosehimbecausehewasanexcellent technician,andtechnicalpositionswereeasier toseeonhisgracileframe.
The curly‐haired guy with the moustache in the background is Ahmed El‐Abdeny, the 1984AfricanGamesChampionandacompetitor in the1984Olympics. Hewasa75kg. lifterwhosnatched135andcleaned&jerked175.HecametoL.A.forthegames,marriedalocalwoman,andneverwentbacktoEgypt.Hetrainedwithusforseveralyears.
Thanksverymuch to JeanHollowaywhoedited theoriginalmanuscriptand threwoutallmyextracommas.
(IWF), thegoverningbodyof the sport. That firstprogramconsistedof a triathlon consistingof the two‐handspress, the two‐hands snatchand the two‐handscleanand jerk. Twoof theseeventswereprimarilydependent
upon the athlete’s ability to generate power while the one pure strength event, the press, was secondarilydependentuponanexplosive,efficientcleaning technique. With theexceptionof the1928 (whentheprogram
was expanded to include the one‐hand snatch and the opposite one‐hand clean and jerk), the competitiveprogramremainedunchangeduntilthe1972MunichIWFcongresswhenthepresswasvotedoutofcompetition.
Thus January 1, 1973 marked the entrance of the modern into the modern biathlonic era—one in which thedevelopmentofpowerwasofparamountimportance.
The point to be reinforced here is that weightlifting is a sport in which success is overwhelminglydependentupontheabilitiesofitsparticipantstogenerateprodigiousamountofpower.Thesporthasnearly90
yearsof traditionandbackground in thedevelopmentofexplosivestrength. Anyathleteorcoach interested indevelopingoptimalpowermust lookto themethodsof theweightlifters for themosteffectivestrategies in thetrainingofexplosiveathleticism.Theweightliftingcommunityhasdonethemajorityofthegroundworkforpower
beenutilizedandcoached. Severalunfortunateconsequenceswill result from theutilizationofpoor techniqueandshouldbeidentifiedforthoseinterestedinthemosteffectivemeansofdevelopingathleticability.
1. Incorrect technique creates greater possibilities for injuries. Optimal technique utilizes theathlete’sparticularleveragesinthemostadvantageouspatterns. Incorrecttechniqueswillresult in
mostathletes,thequalityoftrainingmustbetakenintoseriousconsideration.Hypothetically,giventwoathletesof identicalabilities trainingwith identicalweightson the same trainingprogram, the
athletewiththemostnearlycorrecttechniquewillhavegeneratedthemostpowerwiththeprimarymuscles. This could result in the lifting of less weight which will inhibit the development of
whoperformsthetraining lifts inaplantigrademanner(walkingonthesolewiththeheeltouchingthe ground) is reinforcing the utilization of motor patterns in the postural musculature for that
is notoverly technical. Through theuseofdescriptions, pantomime,photos, videotapesor anyother availablemeans,thecoachistheprimaryvectorthroughwhichthelearningoftechniquemusttakeplace.
Shoes(Figure1). Specializedweightliftingshoesareasnecessaryascorrectfootwearinanyspecializedathletic activity. They provide stability in the coronal (frontal) plane, incline the foot at the proper angle for
belief that theyaddadditional supportandthus increase thepoundages thatcanbe lifted. In thecaseofkneewraps,manyathletes are fondofusing long, elasticizedwraps that arewound several times tightly around the
joint. These actually restrict mobility, retard development of the connective structures and eventually form afulcrum at the back of the knee that places unnecessary stress on the tendons and ligaments. The ideal
weightliftingkneewrapshouldconsistonlyofathinelasticized“kneecap”thatallowsformaximummobilityandservesonly to keep the jointwarm. Wristwrapsareoptional, but if theyareused they shouldnot inanyway
and providing isometric work for the thoracic musculature. If a belt is utilized, it should be cut to allowmaneuverabilityduringthejerk,meaningthatitshouldonlybeofmaximumlegalwidth(fourandahalfinchesor
Hook grip (Figure 2). The hook grip is themost effectiveway ofmaximizing grip strength during thepulling phases of the snatch and clean. It can, however, inhibit rapid armmovement and should be released
Archedback (Figure3). In all phasesofOlympic liftinganarched (concave) lumbarposture shouldbeemployed.Thiscanbetaughtbyhavingthetraineeprotrudeboththechestandabdomen.Thisposturemustbe
learnedearlyintraining,andconstantlyemphasizeduntiltechniquehasbeenwellestablished.Therigidtorsowillaid ineffectively transmitting force fromthe legsandhips to thebar,aswellaspreventingcollapseand lossof
to perform the lifts. Rugs and recently developed artificial rubberized surfaces are often too gummy as footmovement during the lifts should be of a skimming nature. Unexpected traction can result in awkward squat
positions that can lead to injuries. IN addition these surfaces canprovide instability during the liftingof heavyweights. Concrete or similar hard surfaces do not provide enough cushioning, andwill eventually lead to joint
traumaafterprolongedusage.Focal point. The snatch and clean and jerk are all performedmost effectively if the head is stabilized
Closedeyes. Early in thedevelopmentof technique,kinesthesiacanbe improvedbyhavingheathleteperform some of themovementswith the eyes closed. This forces the athlete to develop a “feel” thatmight
beperformedunless thenervous system is relatively fresh. Setsofmore than three repetitionswilldo little todeveloptechnique.Inaddition,technicaltrainingshouldbeperformedatthebeginningoftheworkoutwhenthe
athletesareanxioustouseheavyweightsandneedtobeinhibitedfromusingweightsthatcausetechnicalflaws.The actual weights may vary from day to day depending upon the physical condition of the athlete, and
adjustments shouldbemade. On theotherhand, athletes shouldnot trainwithexcessively lightweightsoncetechniquehasbeguntostabilizesincethiswillinhibitthedevelopmentofbalanceandsupportivemusculaturethat
means is to work one‐on‐one. In the long run, this will be themost effective use of time since proper initialinstructionwill lateralleviatethecostlytimeexpenditure incorrectinggrosstechnicalerrorsandwillreducethe
possibilityof injury. This isprimarilydue to the individual idiosyncraciesof eachathlete. Within certain,oftennarrow,limits,eachindividual’stechniquemustbecustomized.
ability. There are few ground based athletic activities that are not crucially dependent upon an individual’sjumpingability.
Weightlifting is no exception. In state‐sponsored weightlifting programs where promising you areidentified, vertical jumping ability is universally considered to be one of themost critical criteria for predicting
future success. Modern training programs all emphasize the development of vertical and horizontal jumpingabilityasamajorpartoftheearlyregimen.Asaresult,weightliftersareprodigiousjumpers.TheWorldChampion
athletetoassumeaposturethatsituatesthebodyoverthemetatarsals,or theballsof the feet (Figure5). Forexample, it is not uncommon to seemanyuntrained, adolescent sprinters runningwith the headback and the
Weightlifters are athleteswho are strong enough to take a heavyweight off the floor into an optimaljumporpowerposition,whilekeepingthearmsandtorsorigid.Whenthistakesplace,thebarwillgenerallybe
situateddirectlyabovethemetatarsals,andataheightthatbringsthebarintocontactwiththeuppertwothirdsof the front thigh (depending on grip‐width, and limb‐length to torso‐length ratio), and the athlete will be
fromthepowerposition,thepullfromthefloorandthenthelearningofthetotalmovement.This section begins with a discussion of bottom position since this will determine grip width for the
performanceof the snatch. Inessence, thebottomposition requires the lifter tobeable to sit ina flat‐footedsquatwiththebarbalancedatarm’slengthoverhead.Thewidthsofthestanceandthegripmustbeempirically
determined based on the individual’s flexibilities and limb lengths. The feetmay be pointed straight ahead orslightly outward, again depending upon the individual’s flexibilities. A flat‐footed stance in catching the bar is
Stretching of the ankle, knee, hip and shoulder joints should precede the performance of any bottompositiontraining.
Adescriptionofthebottompositioncanbebrokendownasfollows:(Figure6).1. The lifter is sitting comfortably in a squatpositionwith the feet flat on the floor. Thebent knees
3. Thearmsshouldbe lockedoverheadwithaneffortbeingmadetoturntheelbowsmedicallyandagrip‐width considerablywider than shoulderwidth. In larger athletes a collar to collar grip is not
balanceshouldbeontheballsofthefeetwiththemetatarsalssituateddirectlyunderthebar.Thebackshouldbemoderately arched and the shoulders should be ahead of the bar with the latissimus dorsi tensed. The armsshouldbemedially rotated (toward thecenter)bycontracting thepectoralismajor. Thiswillhave theeffectof
The action—jump and shrug (Figure 8): From the aforementioned posture, the athlete should simplyattempttospringupwardextendingupontheballsofthefeetandbringingthehipsforwardandupwardwhile
the final position up on the toes. Constantly encourage the athlete to keep the back arched since the forcesgeneratedbythelegscannotbetransferredtothebarthroughalimptorso.Emphasizebringingthehipsupward
andforwarduntiltheyaredirectlyoverthetoes.The action—adding arms (Figure 9): Once the shrug off blocks has beenmastered the athlete is now
readytoincorporatethearmsintothepull.Thesequenceofactionsshouldbeleg‐hipextension,shrugandarmpull. To theuntrainedeye, thesemayat first appear tobe simultaneousbut they are in fact sequential in the
previously statedorder. Thecriticalpoint tobeemphasized to theathlete in thearmpull is toconcentrateonelevatingtheelbowshightothesideinsteadofelevatingthebar. Inallmovements, it isessentialtoemphasize
Coachingsuggestions:Encouragetheathletetoattempttocurlthewristsintowardthecoronal(frontal)planeof thebody. Thismaynotbepossiblegiven theweight thatwill eventuallybe lifted,but itwillhave the
effect of forcing the elbows out to the side, whichwill insure a linear pathway close to the body for the bar.Throughoutthemovementencouragetheliftertofeelthepressureonlyontheballsofthefeet.Uprightrowing
theemphasisshouldbeplacedontheactionofthearmsandnotonforciblymovingthebarbell.Once the pull has been performedwith a very light weight, the lifter will quickly settle back to a flat
footedstancewithlockedknees.Theelbowsshouldbeswungforwardfromthelateralraisedpositiontoaplanein front of the bar simultaneouslywith the planting of the feet and locking of the knees. This armmovementshould be performed in a fast and snappymanner. The arms should then immediately begin to press the bar
action isdesigned tokeep thebarmoving ina linearpathway,andwillultimatelybeused to force the lifter towedgethebodyundertheweight inthesquatsnatch. Encouragetheathletetorotatetheelbowsforwardand
greatestdifficultyhere lies intheabilityofthe legstostopthedownwarddropofthebodysimultaneouslywiththe lockoutof thebaroverhead. Thismovementwill differ from themuscle snatch in threeways: theweights
used will be heavier, the arm lockout will be much faster, and the legs and hips will bend as the liftersimultaneouslylowersthebodyunderthebarasitislockedout.
The power snatch from blocks (Figures, 7, 9 11): The bar is pulled rapidly as before, and the actionremains identical to that of themuscle snatch. The primary difference here is the action of the legs. At the
Coaching suggestions:Emphasize speed. Reviewing themaintenanceof thearchedbackand the focalpointmaybeinorder.Emphasisshouldbeplacedonkeepingthebalanceontheballsofthefeetduringthepull
phase.A set consisting of a shrug, a high pull and power snatch will help to reinforce the necessary motor
patterns.
Figure11.Powersnatchfromblocks.
THESNATCH—THECATCHANDMORE
Thesquatsnatch is learnedwhenthetraineecannegotiateapowersnatchandthendropwithcontrolintoanoverheadsquatposition.Oncethepowersnatchismastered,theathletecanthenproceedtogointoan
should move both feet at the completion of the pull and prior to or simultaneous with the catch. This willgenerally be a lateralmove, and in no case should it be intentionally forward or backward, at least during the
learningphases. Theactualmovementof the feet shouldbea skimmingone, andnot ahop since thebody isnonsupportivewhenthefeetarenotincontactwiththefloor.
THESNATCH—THESQUATSNATCHOFFBLOCKS(Figures7,9,12)The learningof the squat snatch (In this case the term squat snatch beingemployed todifferentiate it
fromthepowersnatch.Inreality,itshouldproperlybecalledthesnatch.)isanalmost“allornothing”proposition.Thepower snatch/overhead squat combination ismerelya jumpingoffpoint. From thispoint,heavierweights
mustbeemployeduntiltheathletecannolongercatchtheweightataheightsignificantlyabovethefullbottomposition. Much fear and trepidationmay precede themastery of the squat snatch, but once themovement is
performed correctly this fear seems to vanish almost simultaneously. Only a great many repetitions ofconcentratedtechnicaltrainingcanleadtothedevelopmentofasoundsnatchingtechnique.Repetitionsshould
bekepttodoublesandtriplesandconstantoversightbythecoachisnecessarytopreventflawsfromdeveloping.Again it is helpful to perform a shrug, a high pull and then a squat snatch to reinforce correct pulling
back. The arched back is especially important during the catch in the bottom position in order to prevent acollapseinposture,andsubsequentlossofthelift,oraninjury.
When the squat snatch is performed correctly, the athlete will feel the body being pushed into thebottom position through the actions of the arms as they lock out. During this phase (called the amortization
phase), the torso should be tightened in preparation for supporting the weight. Once the bottom position isreached, the entire body should tightened in preparation for the recovery. Frequently, itmay be necessary to
balance for amoment in the bottomposition, but remaining there for an unnecessary period of timewill onlyfatiguetheathleteandmakerecoverytoanuprightstancemoredifficult.
at the previously empirically determinedoptimalwidth and the angle in such amanner that the bar is directlyabovethemetatarsals.Thetorsoshouldnotbeinclinedforwardfromthehipjointwiththebackarchedinsucha
theshouldersareaheadofthebarandthepreviouslydeterminedsnatchwidthgripwithahook.Thelegsshouldbe in a quarter to third squat. The headmay either be at an angle to view the focal point at slightly‐above‐
The firstphase (Figures13and14):As thebar travels from the floor tokneeheighteveryeffortmustmadetoinsurethatthecorrectangleofthetorsoinrelationshiptotheplatformismaintained. Thatisthehipsand shoulders should travel upward at the same speed. The best way to conceptualize this is to think of the
under the shoulders. Every effortmust bemade to avoid this since the success of thepull is dependent uponkeepingtheshouldersaheadoforabovethebarbellduringthefirstphaseandsecondphase.
Philosophicalapproach:Whileactuallyimpossible,thetheoreticalidealistomovethebarinapathwaythat is basically a vertically straight line (as viewed from the side). Any excessivemovement of the bar in the
sagittal plane is discouraged. Since the athlete has the best leverage in barmovements that are vertical. Toaccomplishthis,theaimistomovethebodyintothemostbiomechanicallyeffectivepositionsasthebarcontinues
initsupwardpath.
Continuingoninthesecondphaseofthepulloffthefloor(Figure15)Once the bar has been pulled above the knees, with the shoulders still in front of the bar, the lifter
thehipsattheverybeginningofthelift.Whatwillpreventthisisaverycontrolledeccentriccontractionofthehipflexors. Hips commonly rise prematurely due to an isometric contraction of the hip flexors coupled with anattempttoplacethe legs ina favorable leveragepositionprior toactuallymovingtheweightoff the floor. The
The liftmightbestbe learnedbyperforming setsof four repetitions ina combinationof fourdifferentexercises.Inthefirstrepetition,theweightisliftedonlytokneeheightandheldforatwo‐secondpause.Inthe
Learning thecorrectpatterns for thesnatch isbestdonewithweights thatare in the60 to85percentrange of weights. This obviously going to be an approximation with the neophyte since it is impossible to
determine100percentiftechniquehasnotbeenlearned.Oneof theproblemsofworkingwith the lowerpercentages is that these liftsbecomepower snatches
simplypowersnatchandthenridetheweightdownintotheoverheadsquat.Thesecondistoperformthesecondpull at submaximal speed,whilemoving under to catch it atmaximum speed. As theweight increases in this
Mostexperiencedcoachesshouldbeawareofthefactthatitismoreimportanttoteachthe“feeling”ofamovement, rather than to just tell the athlete what to do. Obviously this ”feeling” can best be imparted by
Ifyouaregoingtocoachthelifts,youneedtoseewhattheylooklikewhenperformedcorrectlyandnonumberof articles, pictures, or videos is going to replace the real thing. The timing anddynamics canonly be