Olympic Lifting Basics You Didn't Know You Needed
Starting your Olympic lifting journey can feel overwhelming, especially if you’re unsure about the basics of the clean, snatch, and jerk. But don’t worry — everyone begins somewhere! Olympic lifts might look intimidating at first, but with the right approach and some simple cues, you’ll be on your way to mastering these powerful movements.
Let’s break things down. The snatch and clean & jerk are the two main Olympic lifts. Both involve moving a barbell from the ground to overhead in one fluid, explosive motion. The snatch is a single movement where the barbell goes from the floor to overhead in one go, while the clean & jerk is broken into two parts: first, lifting the barbell to your shoulders (the clean), then driving it overhead (the jerk).
For beginners, the most important thing to focus on is technique over weight. Olympic lifts are about precision, speed, and timing. A common cue for the snatch and clean is to think of the lift as a jump, using your legs and hips to create upward force. Keep the bar close to your body throughout the movement — it should almost feel like it’s brushing against you.
For the jerk, once the barbell is at your shoulders, imagine splitting the floor beneath you as you push the bar overhead. Drive with your legs and quickly move under the bar. Remember: it’s not just about upper-body strength. Your legs and hips are doing a lot of the work here!
Olympic lifting takes time to learn, so don’t rush. Start light, focus on your form, and most importantly, have fun with the process. You’ll get stronger and more confident as you go — just keep at it!
