Olympic lifts test explosive strength and are therefore executed faster and with a greater range of motion during their execution than other lifts (Meaning they are multi-joint exercises which means more compound).
The two competition lifts in order are the snatch and the clean and jerk. Each weightlifter receives three attempts in each, and the combined total of the highest two successful lifts determines the overall result within a bodyweight category.
Off each of these two lifts there are a number of exercises and variations to be able to attempt before completing the full lifts.
In this video I have demonstrated the following
Hang Clean (Top Left): Bar begins around knee height, as the hips start to extend the gluts and traps contract creating bar momentum towards the ceiling. Once the bar reaches around chest height you quickly dip and catch the bar across the top of your chest.
Tip: It is quite hard to perfect technique without weight so only very novice lifters should attempt this to discover the movement patterns.
Hang Snatch (Bottom Left): A same movement pattern as above aside from the catch is with locked arms above your head.
Tip: Weight will always be a lot less on the snatch, make sure you are very competent in the catch position before adding extra weight.
Split Jerk (Top Right): Once in the Clean Catch Position, quickly dip the knees and explode upwards (stretch/shortening reflex), kick your power leg backwards and dip under the bar for an arm extended catch directly above you head.
Tip: Alternate legs to ensure gains remain equal on both sides.
Push Press (Bottom Right): Bar at top of chest, quick dip and explode upwards and catch above the head.
Tip: Don’t lock elbows out, this is an explosive exercise so make sure its rep!rep!rep!
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