Pure Power Athlete
Olympic weightlifting is a valuable training tool for any athlete looking to increase their overall
athletic abilities. The purpose of this article is not to inform on why to Olympic weightlift. The
purpose here is to show you the proper exercise sequence and technique to learn the Snatch
and the Clean. It is easier to teach and learn the snatch so we will start there.
The first exercise is the Overhead Squat. Start with 5 sets of 5 with a wooden dowel or the
bar. Make sure your technique is excellent before progressing to the next exercise. This page
will be updated often.
The second exercise is the Pressing Snatch Balance. This may be
the most difficult of the snatch transfer exercises. It is a squat and a
press and you want to perform both at the same rate and speed.
The 3rd exercise in the Snatch Transfer series is the Snatch Balance.
If you notice each exercise builds on the skills learned in the previous
exercise. Now you are allowed to use leg drive to get the bar started
up so you can punch yourself under faster.
Now we put it all together in the Hang Snatch. All Olympic weightlifting
is just VERTICAL JUMPING. Triple Extension is jumping.
Now that we have learned how to snatch properly we will focus on learning
how to clean. The first step in learning how to clean is learning how to front
squat. The front squat teaches the proper position to be in when catching
a clean.
The next step is learning how to initiate the movement to perform a clean.
Jump and shrug is an easy way to learn this step.
The next step is learning how to pull yourself under the bar.
The final step is putting it together in a hang clean.