Olympic weightlifting

Olympic weightlifting has two diciplines the clean and jerk and the snatch

The clean and jerk consists out of two phases.
1: Cleaning the plate loaded bar from the ground to a low front squat position and standing up
2: Jerking the bar over the head with stretched arms in one go.

And the snatch consists out of one phase with broader hand placement.
Snatch: Snatching the bar up while going under it and then standing up with the bar held high.


Building up is very important. And technique is very important.


There are two basic jerks one is the normal jerk with one foot in the front and one in the back and there is the power jerk with feet apart along the body. And there is the squat jerk where you go deeper then with a power jerk.


Extra:
 Power cleans
 Power snatches

 Hang cleans
 Hang snatches

 Hang power cleans
 Hang power snatches

  Clean pulls
  Snatch pulls

  Hang clean pulls
  And hang snatch pulls


Extra trainings:
 Front squats
 Back squats

 Deadlifts
 Snatch grip deadlift

 And grip training

And a good warm up is important and basic conditioning and flexebility trainings are also important


By Jeffrey K.