What is Olympic Lifting?
Consists of The Snatch and Clean & Jerk Lifts. Uses full body range of motion. Goal is to lift max weight to improve explosive power.
1
Olympic Lifting
The Snatch
Start with feet under the bar, just under hip-width apart with toes pointing slightly outward, knees in line with toes, feet firmly planted into the ground. Place hands wide and use hook grip, into almost squat position, hips above knees, back flat, arms straight with arms rotated forward, shoulder blades locked together, shoulders in line with bar and knees.
Keep chest up and head looking forward, keeping spine in line.
2
Olympic Lift
1st Pull
Slowly pull bar up to knee height, extending through knees keeping hip and back position, bar in line with shoulders.
3
Olympic Lift
The Hit
Extend in upward explosive motion, bar reaching hip crease, use power through hips to help upward rise with bar, extend more onto tip toes.
4
Olympic Lift
2nd Pull
Continuation of explosive upward motion, pull the bar close to the body, lead up with elbows doing a high pull.
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