Olympic Weightlifting

Let's examine an elite-level bodybuilder, a powerlifter, and an Olympic lifter (weightlifter), each weighing the same. The bodybuilder is clearly the most muscular, the powerlifter is usually the strongest, and the weightlifter is usually the most powerful. Participants from each of these sports perform many similar exercises, such as squats and pressing movements.

Why then is the Olympic lifter so much more powerful than the other athletes who also lift weights? One reason is that this type of athlete performs movements in a very explosive fashion. Snatches and clean and jerks form the bulk of the training program for weightlifters, and they are the two lifts used in competitions. These movements are done explosively, meaning that the athlete attempts to move the weights as quickly as possible. The result of this type of training is more power (force × velocity); a fairly high force is required to move an object quickly. With certain Olympic movements, like snatches and cleans, there is a carryover effect from doing explosive lifts that yields increases in jumping and sprinting abilities. This type of training won't guarantee that you will become a better athlete-after all, athletic performance involves a variety of factors. But if you add Olympic lifts or some variation of them to your strength-training program, you can develop the athletic qualities I've mentioned.

In addition, power training is helpful even for those interested in more aesthetic goals. Research suggests that the fast-twitch muscle fibers that are involved in explosive movements are more capable of hypertrophy than slow-twitch fibers. So even if you don't decide to compete in weightlifting, by adding power movements to your training you can have both a buffed body and some of the athletic skills to use it.

You can add explosive movements such as snatches and clean and jerks to most strength-training programs even if you aren't interested in competition just yet. Keep in mind a few pointers to maximize the benefits of performing these movements. The Olympic lifts and their variations require a higher degree of skill than simpler exercises like a barbell curl or a shoulder press. Spend time learning how to do the weightlifting movements with a broomstick first. Once your technique is developed, you can start to progressively add weight.

It's best to do these types of movements first in your workout. If you are learning any new exercise, perform it first so that fatigue from previous movements does not interfere. If you already know how to perform these exercises, then you should still do them first so that you can focus on improving your maximal power while you are fresh. If you are tired or fatigued from other exercises, then you may not be able to perform these explosive movements to the best of your ability.

It takes a long time to perfect weightlifting exercises, and you've not going to make the Olympic team after one workout. Most people add weight too quickly and consequently develop bad habits. Although lifting large weights may seem gratifying, improper technique doesn't allow you to develop power and maximize what you can lift. Those who teach and coach weightlifting start their students out with a broomstick to simulate the barbell, and only when the technique is nailed down does the student graduate to the barbell alone and then to added weights. At first it may help to watch yourself in the mirror so that you can minimize any mistakes in your lifting. As you become better at performing the exercises, try not to rely on the mirror because it will slow you down. Initially you should focus on learning the pulling motion for these exercises. Once you understand the transition that joints such as the knees and hips make throughout the pull, then you can focus on performing the lift more quickly. When you can perform the pulling motion quickly, progress to more advanced movements. If you have access to a coach or to someone familiar with these movements, you can save a tremendous amount of time. Such a person can help correct mistakes in your technique and advise you on when to progress to more advanced movements.

Although there are only two competition lifts, the snatch and the clean and jerk, weightlifters do other explosive exercises to get the most out of their training. Besides those exercises that follow, many do the split jerk, the push press, and the power jerk.

SNATCH PULL

SNATCH

CLEAN PULL

CLEAN AND JERK