The 2 Olympic Lifts That You Should Be Doing
The two competition lifts in Olympic weightlifting are the snatch and the clean and jerk. Both move a barbell from the floor to overhead, but they use different grips, receiving positions, and sequences.
These lifts can develop power, strength, speed, coordination, and confidence under the bar. They are also technical. Beginners should learn positions with light loads, suitable equipment, and qualified coaching before treating the lifts as conditioning.
1. The Snatch
The snatch moves the bar from the floor to overhead in one continuous lift. The lifter uses a wide grip, extends powerfully through the lower body, and receives the bar overhead in a squat or partial squat before standing.
Key Phases
- Start: The bar is over the midfoot, the back is set, and the shoulders are positioned to control the bar from the floor.
- First pull: The legs lift the bar while the torso angle changes gradually and the bar remains close.
- Transition and extension: The lifter brings the body into position to extend rapidly through the legs and hips.
- Pull under: After creating upward bar speed, the lifter actively moves under the bar.
- Receive and recover: The bar is stabilized overhead before the lifter stands.
Useful Snatch Progressions
- Overhead squat to learn the receiving position.
- Snatch balance or drop snatch to practice moving under the bar.
- Hang power snatch to shorten the pull and focus on extension and turnover.
- Snatch pull to train bar path and force production without the catch.
2. The Clean and Jerk
The clean and jerk uses two distinct actions. The clean moves the bar from the floor to the shoulders. The jerk then uses a dip and leg drive to move the bar overhead, commonly into a split or power receiving position.
The Clean
The clean begins with a narrower grip than the snatch. After the pull and extension, the lifter rotates the elbows around the bar and receives it on the shoulders in a front squat or partial squat. The hands guide the bar, but the front rack is supported by the shoulders and torso rather than held entirely in the grip.
The Jerk
From the front rack, the lifter dips vertically through the knees and hips while maintaining connection with the bar. A powerful leg drive accelerates the bar upward. The lifter then moves under it and locks the arms before recovering to a stable standing position.
Useful Clean-and-Jerk Progressions
- Front squat for receiving strength and rack position.
- Hang power clean for turnover and bar contact.
- Clean pull for leg drive and bar path.
- Press in split or jerk balance for receiving position.
- Push press to develop dip-and-drive timing before the full jerk.
How to Program Olympic Lifts
Technical practice belongs early in the session when the lifter is fresh. Use low repetitions per set—often one to three—with enough recovery to maintain speed and positions. Beginners should repeat manageable loads rather than chase daily maximums.
Squats, pulls, presses, and trunk training support the competition lifts. Accessory work should address a clear limitation without creating so much fatigue that the athlete cannot practice the lifts well.
Common Errors
- Pulling too early with the arms: The legs and hips should create force before the arms guide the turnover.
- Letting the bar move away: A close bar path is easier to control than looping the bar forward.
- Turning every set into conditioning: Fatigue changes timing and receiving positions.
- Skipping receiving-position practice: Pulling power is not enough if the athlete cannot stabilize the bar.
- Loading beyond technical ability: More weight does not fix an inconsistent start or catch.
Equipment and Coaching
Use a weightlifting platform or appropriate surface, bumper plates, collars, and clear space. Learn how to miss and release the bar safely. Coaching is especially valuable because bar path and timing are difficult to evaluate from feel alone.
Practical Takeaway
The snatch and clean and jerk are the two Olympic lifts. Learn them through positions and progressions, keep repetitions technically sharp, and build supporting strength without turning every session into a test.
Power vs. Full Lifts
A power snatch or power clean is received above a full squat. It is not necessarily easier; the lifter must move the bar higher and meet it with precise timing. Power variations can develop force and teach turnover, while full lifts train the ability to receive lower loads overhead or on the shoulders.
Use the variation that addresses the athlete's current phase and technical needs. Do not call every imperfect high catch a power variation.
