Utilizing the Olympic Lifts and Olympic Lift Variations Most Effectively for your

SportLew Porchiazzo III, M.S., CSCS, USAWAssistant Strength & Conditioning

Coach for Olympic SportsUniversity of Michigan

Brief Overview

Defining the Olympic Lifts and Variations Review “top down” teaching

progressions in accordance with USAW guidelines

Identify common errors, potential causes, and correction of errors

Benefits of using the movements and their role within physical preparation and athlete development

The Competition Lifts Snatch

One stage lift Requires bar to be lifted from the floor to overhead in

one continuous motion while receiving in a full overhead squat position

Clean & Jerk Two stage lift Clean: Requires bar to be lifted from the floor to the

shoulders while receiving in a full front squat position in stage one

Jerk: Requires bar to be lifted from the shoulders by using the legs to drive the bar overhead to arms length in one continuous motion as the feet split to receive the bar

Power Versions Power Snatch

Identical to Snatch, except for the squat depth in the receiving position Bar is received in an Overhead Squat position above parallel

(hips finish higher than the knees) Power Clean & Power Jerk

Identical to Clean, except for the squat depth in the receiving position Bar is received in the Front Squat position above parallel (hips

finish higher than the knees) Power Jerk: Requires bar to be lifted from the shoulders by

using the legs to drive the bar overhead to arms length in one continuous motion Feet remain parallel to each other and are shuffled out slightly

Training Movements: Snatch & Clean

Snatch Pull Specifically addresses the pull component of the

lift without receiving the bar overhead Emphasis placed on forceful push through the

ground, achieving “triple extension”, and finishing with a shrug

Clean Pull Specifically addresses the pull component of the

lift without receiving the bar across the shoulders Emphasis placed on forceful push through the

ground, achieving “triple extension”, and finishing with a shrug

Snatch & Clean Training Movements

Lift Offs (Snatch and Clean) Specifically addresses the first pull and

emphasizes proper bar path off the floor Develops strength and mobility in the

set position to the top of the first pull

Snatch & Clean Training Movements

Overhead Squat Improve strength and stability overhead through a full ROM

squat Develops strength and technique specific to Snatch and

Power Snatch movements Front Squat

Improve lower body strength and torso bracing through a full ROM squat

Develops strength and technique specific to Clean and Power Clean movements

RDL (Snatch and Clean Grip) Improves strength of the glutes, hamstrings, and low back Reinforces proper positions to be achieved during

Competition Lifts and Power Versions

Teaching Progressions

Snatch, Clean, Power Snatch, Power Clean, Snatch Pull, and Clean Pull all follow a top down approach

Positions are as follows: Power Position Mid-Thigh Knee Below Knee Floor

Snatch Snapshots

Importance in Learning the Various Positions

A lift is not “optimal” if these positions are not achieved during the movement

The “Top Down” approach allows athletes to start with the most simple of the positions (Power Position) before increasing in complexity as the positions progress towards the ground Most simple does not mean ineffective or

unimportant

Importance in Learning the Various Positions: Power

Position Teaches proper vertical positioning of the torso during the “second pull”

Achieving a maximal push through Power Position helps to ensure proper bar trajectory Missing/skipping Power Position

increases likelihood of poor bar trajectory

Importance in Learning the Various Positions: Knee

Performing the movements from the knee adds a dynamic component to the lift Proficiency in that position is largely affected by

strength in the RDL A clear understanding that a proper RDL

movement is vital to the success of the lift Additionally, Power Position must not be ignored An RDL in which the bar is accelerating through

Power Position prepares the athlete for greater success in completing the movements from the knee

Importance in Learning the Various Positions: Floor

Performing the movements from the Floor requires the athlete to combine all of the skills previously learned

With proficiency, it will allow for greater maximal loads to be lifted

Proper bar path off the floor Bar must be pulled towards the shins as the

shins push back to prevent poor positioning when it reaches the Knee and ultimately Power Position

Jerk Training Movements & Teaching Progression

Military Press Improves shoulder strength and stability overhead Teaches proper bar bath and positioning of the

body in controlled manner Push Press

Improves shoulder strength and stability overhead Improves dip and drive mechanics that are similar

to, and will transfer well with, the jerk While dip and drive is similar to the jerk, unlike

the jerk, once the drive phase has ceased, there is no rebend of the hips and/or knees to receive the bar overhead

Common Error #1

Pulling with the arms too early Potential Causes:

Elbows behind the bar in set position Insufficient push from the legs

Potential Effects: Bar loops from the body Bar is not pulled high enough to receive in the proper

racked position Correcting the Error

Reinforce pulling with straight arms during the movements Perform pulls with arms remaining straight the entire time

Arms serve as “tow ropes” Turn elbows out along the bar

Common Error #2

Hips rise before the shoulders as bar separates from the floor Potential Causes:

Rushed first pull Back not set tight with an arch locked in Head and eyes down in the set position

Potential Effects: Bar does not come in towards the shins and creates excessive

horizontal movement Bar loops from the body Athlete jumps forward

Extension through the second pull occured with chest not vertical Excessive strain on the lower back and submaximal knee extension

Correcting the Error: Implementing Lift Offs and reinforcing smooth push and tight back Emphasize hips and shoulders rising together Set the eyes in a neutral position straight ahead

Common Error #3 Pushing to the toes too early Potential Causes:

Pressure in the foot is too far forward towards the toes early in the lift Bar does not take the correct path off the floor and travels around the knees

(knees don’t push back) From the Knee, pressure in the foot gets shifted too far back and “rocked”

onto the heel at the bottom of the RDL and forces a “roll” to the toes through Power Position

From the Knee, knees are too quickly returned under the bar on the ascent from the bottom of the RDL

Potential Effects: Submaximal extension through the second pull Bar drifts and may increase the difficulty of the catch

Correcting the Error: Reinforce keeping the weight shifted back and knees pushed back until the

chest becomes vertical Differentiate between shifting the weight back and “rocking” the weight back

in the RDL Emphasize patience before speed

Common Error #4 Feet kick out excessively wide to catch a clean/power clean

or receive a snatch/power snatch Potential Causes:

Rushed/incomplete second pull Pulling too much with arms so bar doesn’t reach maximal height Lack of strength in respective squat positions Changing level AT the hips not OF the hips

Potential Effects: Injury at the hip, knee, or ankle

Correcting the Error: Implement Front Squats and/or Overhead Squats to improve

strength in those positions Use combination movements of Power Clean + Front Squat or

Power Snatch + Overhead Squat to reinforce the proper movement patterns

Educating and reinforcing the concept of changing level at the hips

Benefits

Increased Power Production Power outputs have been measured 3 and 4 times

greater at the top of the second pull in both the Clean and Snatch compared to the Back Squat and Deadlift, respectively

Power = Force x Velocity Velocity = Distance/Time Relatively, heavy loads traveling a greater distance over

a shorter amount of time results in larger power outputs compared with Back Squat and Deadlift

Where can gains in sprinting speed and jumping height be made? Where is that valuable?

Benefits

Increased Rate of Force Development Patience before speed

Although an increase in velocity exists as the top of the second pull approaches, amount of force applied through the ground dramatically increases at top of the second pull

Where can gains in first step quickness and reaction rates be improved? Where is that valuable?

Benefits

Ability to absorb force Application of force through the ground

is important, but in many sports, especially contact sports, ability to absorb force is a valuable characteristic

Where can gains in absorption of force be made? Where is that valuable?

Benefits

Ability to rapidly change level at the hips The ability to change level at the hips is

critical in the success of athletes over a large spectrum of sports

Where can gains in the ability to change level at the hips be made? Where is that valuable?

Suggestions

Educate yourself Attend USAW Certification Course Read current peer-reviewed literature Speak with other qualified coaches Perform the movements yourself

Be patience in the learning process This is supplemental to the sport

Less hours in training=longer time to improve proficiency

Keep it simple and progress only as they demonstrate ability to do so

Suggestions

Be aware of volume and intensity during the training year Volume and intensity are inversely related+ Typically sets of 5 reps or less

As number of reps increase, quality of movement may decrease

Peak power achieved approximately between 70%-85% 1RM. Consider this intensity range in-season or during a

peaking phase Don’t let numbers govern a training session

(especially a max testing session), let technique do so

Suggestions Teach someone how to miss an attempt and have

them practice it Never use a spotter for Snatches, Clean, Power Snatches,

Power Cleans, Jerks, and Power Jerks Avoid the use of straps for Snatches, Clean, Power

Snatches, and Power Cleans It could lead to problems in catching/receiving the bar

and/or in missing a lift attempt. Don’t implement it if you don’t feel comfortable

teaching and coaching it to the number of athletes that will perform it

The benefits and transfer of these movements lies in the quality of movement, not in it’s presence within the program

Works Cited Bartonietz, K.E. Biomechanics of the snatch: Toward a higher training

efficiency. Strength Cond. J. 18:24–31. 1996 Garhammer, J. A Review of Power Output Studies of Olympic and

Powerlifting: Methodology, Performance Prediction, and Evaluation Tests. J J. Strength Cond. Res. 7(2): 76-89. 1993

Garhammer, J. A Comparison of Maximal Power Outputs Between Elite Male and Female Weightlifters in Competition. International Journal of Sport Biomechanics. (7): 3-11. 1991

Gourgoulis, V, Aggeloussis, N, Garas, A, and Mavromatis, G. Unsuccessful vs. Successful Performance in Snatch Lifts: A Kinematic Approach. J Strength Cond. Res 23(2): 486-494. 2009

McBride, J.M., T. Triplett-McBride, A. Davie, and R.U. Newton. A Comparison of Strength and Power Characteristics Between Power Lifters, Olympic Lifters, and Sprinters. J. Strength Cond. Res. 13(1): 58-66. 1999

Schilling, B.K., M.H. Stone, H.S. O’Bryant, A.C. Fry, R.H. Coglianese, and K.C. Pierce. Snatch technique of collegiate national level weightlifters. J. Strength Cond. Res. 16(4):551–555. 2002

Souza, A.L., S.D. Shimada, and A. Koontz. Ground Reaction Forces During the Power Clean. J. Strength Cond. Res. 16(3):423-427. 2002

Drechsler, A. (1998). The weightlifting encyclopedia a guide to world class performance. Whitestone, NY: A is A Communications.

Contact Info Office: (734) 936-7924

Email: lewporch@umich.edu