Interest in Olympic lifting has increased significantly over the past few years, largely due to its incorporation into the CrossFit program. While it can look impressive, many people underestimate the complexity and technical aspects of Olympic training.
Olympic movements are highly complex and can take months to perform safely and years to perfect – but it's never too late to start learning!
What Is Olympic Lifting?
Olympic lifting consists of just two lifts; the snatch and the clean and jerk. It is the only strength sport that currently competes in the Olympics, first appearing in the 1896 games. Since then, this style of lifting has evolved and developed with it’s benefits for performance being recognized.
When compared to traditional resistance training, the differences are obvious.
The Two Olympic Lifts
The two Olympic lifts are the snatch and the clean and jerk.
However, each of these movements does have several variations or regressions. Additionally, other traditional resistance exercises can support you.
The Snatch
The snatch is a barbell exercise that involves an individual thrusting a loaded barbell from the ground and catching it overhead.
But here's the key. The lifter must catch the load over their head with arms extended – there can be no pushing with arms. This key significantly complicates the movement, as the lifter must generate a substantial amount of force to lift the load above their head.
The Clean And Jerk
The clean and jerk are actually two different movements performed back-to-back.
1. The Clean - The clean is the first part of the movement. It consists of a lifter hosting a loaded barbell up to the rack position – the bar sits across the front delts and clavicle.
It's performed with explosive power as the barbell must travel all the way up without touching or resting on the chest or belly.
This is in contrast to how it was originally performed, which can still be seen in the sport of Strongman, in which a lifter will hoist it up to their belly first. From here, they may lift it up to their chest and then move into the rack position.
Similar to the snatch, the lifter can "duck" under the load and then squat the weight up.
2. The Jerk - The jerk is an explosive overhead press. A lifter will first perform a slight dip, bending their legs, and then explosively extend their legs. The lifter then pushes the bar up while dropping under the bar at the same time, catching it overhead.
Olympic Lifting Is A Power Sport
In Olympic training, power is the ability to generate force quickly, combining strength and speed in explosive movements. As a whole, increased power will provide numerous benefits including;
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Increased coordination
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Improved timing and muscle firing
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Explosive muscle recruitment
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Greater potential for strength
It's essential in lifts like the snatch and clean and jerk, where athletes must move heavy weights rapidly and efficiently - this is (Link Strength Pillar: how it differs from strength) or hypertrophy. Here’s a quick summary of their differences;
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Power - Moving a load as quickly as possible
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Strength - Moving a maximal amount of weight
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Hypertrophy - Increasing the size of the muscle
Benefits Of An Olympic Lifting Routine
Training for Olympic lifting brings a ton of benefits apart from the normal benefits of resistance training such as improved bone strength and muscle mass. Some of these other benefits include:
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Increased mobility (movements require high levels)
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Greater athleticism
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Improved posture
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Acceleration or force of development
Further, Olympic lifting is highly effective for improving athletic performance in sports that require:
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Sprinting
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Jumping
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Quick changes of direction
Plus, apart from advanced calisthenics, it’s the most technically challenging form of lifting there is. This provides a challenge that many people like to pursue.
How To Perform The Olympic Lifts
We're now going to go through step-by-step instructions for performing the snatch and the clean and jerk. Both movements have several parts, so we will break them down into small sections to help visualize the movement.
The Clean And Jerk
1. Setup
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Feet hip-width apart, bar over midfoot.
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Hands just outside the thighs.
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Hook grip (thumb under fingers).
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Back straight, chest up, hips slightly higher than knees.
2. First Pull
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Lift the bar slowly off the floor by extending your knees.
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Keep your chest up and shoulders slightly over the bar.
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The bar should stay close to your shins.
3. Transition (Knee to Hip)
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As the bar passes the knees, slightly re-bend the knees (performing a scoop or double knee bend).
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Torso becomes more vertical.
4. Second Pull (Explosive)
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Explode upward by extending hips, knees, and ankles.
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Keep the bar close to your body.
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Shrug powerfully at the top.
5. Pull Under & Catch
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Pull yourself under the bar quickly.
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Rotate elbows through and catch the bar on your shoulders (front rack) in a full front squat.
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Stand up from the squat to finish the clean.
6. Settle And Setup
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Feet under hips, bar resting on shoulders.
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Elbows slightly in front of the bar, chest tall.
7. Dip
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Dip straight down by bending knees (~4–6 inches).
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Keep the torso vertical.
8. Drive
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Explode upward by extending knees and hips.
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Use a leg drive to launch the bar off the shoulders.
9. Split / Power Under
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As the bar rises, split your legs (one forward, one back) or use a power jerk (both feet stay aligned).
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Punch the bar overhead and lock out your elbows.
10. Recover
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Bring the front foot back halfway, then the back foot forward to meet it.
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Finish standing tall with a bar overhead — this completes the lift.
The Snatch
1. Setup
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Feet hip-width apart.
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Hands wide (bar rests in the hip crease when standing).
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Hook grip.
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Chest up, back tight, hips slightly higher than knees.
2. First Pull
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Pull the bar off the floor by extending your knees.
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Keep the bar closed and chest over the bar.
3. Transition (Knee to Hip)
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As the bar passes the knees, re-bend the knees slightly (scoop).
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The torso becomes upright and ready for an explosion.
4. Second Pull (Explosive)
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Explode upward — full triple extension (hips, knees, ankles).
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Shrug hard with straight arms.
5. Pull Under
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As the bar reaches its peak, pull yourself under into a full overhead squat.
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Punch arms overhead to lockout.
6. Catch & Recover
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Catch the bar in a full squat with arms locked out overhead.
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Stand up to complete the lift.
The Best Accessory Lifts For Olympic Lifting
Above, we went over technique movements specific to the two Olympic movements. However, other lifts are not specific to the Olympic lifts but will provide a significant amount of benefit.
Squat Jump (Trap Bar Squat Jump)
The squat bar jump, also known as the trap bar squat jump, is a great accessory movement for Olympic lifting. It can improve force production while being an easy and more intuitive way to train triple extension.
We prefer using the trap bar because we find that trainees can perform more powerful jumps without worrying about their backs.
Front Squat
The front squat is crucial, as you will need to be strong enough to pop out of the hole after the clean.
Although front squats train the lower body through a squatting movement, they are quite distinct from the back squat. It requires numerous strengths, including;
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Shoulder and wrist mobility
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Greater hip mobility
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Stronger core
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More technical movement all around
In addition, this will help improve mobility while also improving pushing strength.
Chin-Up
Here’s a secret – the chin-up is a great accessory to any training plan. Having a strong back with increased pulling power. These will help build your entire back musculature and improve posture and pulling.
Power Row
The power row is a hybrid of sorts, combining elements of the deadlift and the row.
For the power row, the loaded barbell starts on the ground, and the lifter sets up like a deadlift. The lifter then performs the initial part of the deadlift but only to just below the knee. At this point, the lifter explosively rows the barbell up their torso.
Push Press
The push press is actually a part of learning the jerk. However, it's more demanding as you don't dip under the bar. This allows greater focus on generating a stronger dip and triple extension.
Deficit Deadlift (Conventional & Snatch Grip)
The deficit deadlift involves standing on an object while deadlifting, which increases the range of motion and enhances flexion in the knees.
More importantly, because you have so much more flexion in your knees and hips, lifters will focus on using leg drive to a higher degree than they would with conventional.
This is important as you want to learn to drive your heels into the ground when you pull for Olympic lifts.
Olympic Weightlifting Training Program
We’re going to give you a simple strength training program that’s focused on the Olympic Weightlifting program.
You’ll notice that for some exercises, we have loads labeled as “light”, “moderate”, or “heavy”. This is referring to intensity. For example, if it says 3X3 (light), this means you’re using an easy weight for this movement. If it says “heavy”, it means you should be near failure.
This is an easy way to use some autoregulation and let you choose a load depending on how you feel. However, your overall goal should still be to implement progressive overload overtime.
Olympic Weightlifting Regime
This is a traditional strength training program with a heavy emphasis on Olympic Weightlifting.
This is a great option for someone who doesn't want to 100% specialize in Weightlifting but instead, incorporate it into their training.
Day 1 – Snatch And Lower Body
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Snatch – 5×2 @ 75–80%
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Clean Pull – 4×3 @ 90–100% of clean
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Back Squat – 4×5 @ moderate
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Overhead Squat – 3×6-8 @ light to moderate
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Hanging Leg Raises – 3×12
Day 2 – Power And Upper Body
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Power Clean + Push Press – 5×1+5 @ 75%
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Incline Dumbbell Bench Press - 3x6 @ moderate/heavy
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Power Row – 4x4 @ moderate/heavy
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Weighted Chin-Up – 3×6 @ moderate
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Push-ups – 4 x Failure
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Arms (Choice)
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Core (Choice)
Day 3 – Rest And/Or Mobility Work
Day 4 – Power & Lower Body
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Squat Jump – 4×4 @ 50%
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Snatch Pull – 3×2 @ ~80–85%
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Front Squat – 4×6 @ moderate
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RDL – 3×8 @ light - moderate
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Isolation (Choice)
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Plank – 3×30–45 sec
Day 5 – Rest And/Or Mobility Work
Day 6 –Clean & Jerk & Upper Body
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Clean & Jerk - 6×1+1 @ 85-90%
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Push Press - 4×4 @ moderate
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Barbell Rows - 3× 8-10 @ moderate
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Dips - 3 x Failure
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Chin-Ups - 3 x Failure
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Arms (Choice)
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Back Extensions 3 x 10-15
Day 7 - Rest And/Or Mobility Work
Technique Lifts For Olympic Lifting
Both Olympic lifts are highly complex and composed of numerous components. Therefore, if you need help with your actual Olympic lifts, here are some technique lifts you can use to improve your lifts.
Also, check out this beginner workout!
Technique Lifts For The Clean
Here are the various technique lifts for the clean. Keep in mind we're not including the jerk here.
Rack Position
Before you can clean properly, you need to learn the rack position — where the bar rests across your shoulders and collarbone.
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Lift your arms straight out in front of you. You'll feel a small groove behind your shoulder muscles — that's where the bar sits, along with your clavicle.
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From here:
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Bend your wrists back.
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Keep your elbows high.
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Slide 3–4 fingers under the bar (you're not gripping it tight — your hands are there for support)
Note: Good shoulder and wrist mobility is key for a strong rack position.
Rack Delivery
This drill helps you practice getting into the rack position — mimicking the final phase of the clean.
- Use a light bar
- Hold it at chest height with elbows high, like the top of a high pull
- Quickly flip your elbows under the bar while dropping slightly under it
- Finish in the rack position — bar on your shoulders, elbows up
Scarecrow Clean
This builds on the rack delivery by adding a full squat catch.
- Start with the bar at chest height, elbows high
- Pull your body under the bar and rotate your elbows through
- At the same time, drop into a full front squat
- Catch the bar in the rack position at the bottom
- Go slow at first — this movement is unfamiliar and takes practice
Tall Clean Pull
This drill builds explosive power using a triple extension (hips, knees, ankles).
- Hold the bar at your thighs with arms straight
- Keep a slight bend in your knees and hips
- Extend your hips and knees forcefully
- Perform a strong shrug
- Rise onto your toes as the bar pops upward
Hang Clean Pull
Same idea as the tall, clean pull, but now starting from mid-thigh.
- Push your hips and knees back to lower the bar
- Drive upward using the triple extension and a strong shrug
- Finish with a slight backward lean
- The bar should accelerate vertically with power
Tall Clean
- Start in the same position as the tall clean pull
- Perform the pull, then pull yourself under the bar
- Drop into a full squat and catch the bar in the rack position
Hang Clean
- Start from the hang clean pull position (bar below mid-thigh)
- Shrug and extend upward
- Pull under the bar
- Drop into a squat and catch in the rack position
Clean Deadlift
The first part of the clean is a modified deadlift designed to optimize the setup for a powerful second pull.
- Set up with a more upright torso than in a regular deadlift
- Keep your chest high and your hips slightly lower
- Focus on vertical leg drive, not a forward lean
- If you bend too far forward, you lose power
- Keep your torso upright to maintain a strong, vertical pull
Technique Lifts For The Snatch
The following are technique lifts for the snatch. Again, they will follow an order of complexity.
Snatch Catch Position
Before learning the full snatch, start by getting comfortable in the overhead catch position.
- Use a light training bar and take an overhand grip about 1.5 times wider than your clean grip
- Press the bar overhead so it's in line with your shoulders, hips, and heels
- Use a mirror to ensure the bar isn't drifting forward — it should be stacked directly over your center
- Actively press up into the bar rather than passively holding it
- While holding the position, practice gentle hip flexion and extension to simulate the catch phase under load
Overhead Squats
Once you're confident in the catch position, begin performing squats while holding the bar overhead.
- Keep the bar in the same locked-out overhead position as above
- Squat as deep as your mobility allows while maintaining a strong overhead position
- Build mobility and comfort at the bottom of the squat
- Add weight gradually as you gain control and stability
Muscle Snatch
This drill trains bar path and overhead receiving strength without dropping under.
- Start from standing with the bar at hip level
- Use a strong shrug and straight-arm pull to bring the bar overhead
- Do not swing the bar or use momentum like a kettlebell swing
- Pull the bar vertically and punch overhead, ending with arms locked out
- There is no squat in this variation — it's a high pull to overhead lockout
Mid-Hang Snatch Pull
This movement develops explosive extension using the snatch grip.
- Start with the bar at mid-thigh using a wide snatch grip
- Maintain a slight bend in hips and knees
- Perform powerful triple extension (hips, knees, ankles)
- Shrug forcefully and rise onto your toes
- The bar should travel upward with speed, and your torso should finish slightly leaned back
Mid-Hang Muscle Snatch
This combines the snatch pull and the overhead catch.
- Start in the same position as the snatch pull (mid-thigh, snatch grip)
- Execute triple extension and a powerful shrug
- Pull the bar straight up and punch it overhead
- Drop slightly into a quarter squat as you catch the bar overhead with arms locked out
- This helps develop speed under the bar without the full squat
Scarecrow Snatch
This drill reinforces the turnover and overhead squat catch.
- Start with the bar at chest level, elbows high, snatch grip
- Initiate the movement by popping the bar up and pulling yourself under it
- Drop into a full overhead squat position
- Catch the bar overhead and stabilize at the bottom
- Stand up to complete the lift
Tall Snatch
This develops speed under the bar from minimal initial movement.
- Start with the bar at waist level, arms straight, minimal bend in hips and knees
- Explode upward with a strong shrug and hip extension
- As the bar travels up, pull yourself under and drop into a full overhead squat
- Catch the bar overhead with arms locked out and stand up
Hang Snatch
This drill connects the hang position to the full range of motion.
- Start from the mid-thigh hang position with a snatch grip
- Execute triple extension and a powerful shrug
- Pull yourself under the bar and catch it in a full overhead squat
- Focus on a clean bar path and precise foot placement
Snatch Grip Deadlift
This builds foundational strength for the first pull of the snatch.
- Use a wide grip (same as your snatch grip)
- Set up with a more upright torso than in a clean deadlift
- Pull from the floor with control, maintaining bar path and posture
- Train this consistently to build strength and efficiency in your snatch start position
Final Say On Olympic Weightlifting Training
Olympic Weightlifting is a challenging yet rewarding pursuit. Don’t expect to progress at the same speed as you would with the deadlift or squat – these movements take time. However, if you stick to it, your overall strength and athleticism will sky rocket.
References
- Zaras N, Methenitis S, Stasinaki A-N, Spiliopoulou P, Anousaki E, Karampatsos G, Hadjicharalambous M, Terzis G. Differences in Rate of Force Development, Muscle Morphology and Maximum Strength between Weightlifters and Track and Field Throwers. Applied Sciences. 2022; 12(16):8031. https://doi.org/10.3390/app12168031
- Krzyszkowski, J., & Kipp, K. (2020). Load-dependent mechanical demands of the lower extremity during the back and front squat. Journal of Sports Sciences, 38(17), 2005–2012. https://doi.org/10.1080/02640414.2020.1766738
Garett Reid
Author