Clean and Jerks

Liao Hui 184kg

Oleg Perepetchenov

Real number 1

Number 1

Snatches and Hinges

The ultimate goal is to pull the bar up high enough for you to get under it. The bar starts on the floor and must finish overhead. You can lift the bar to just above your hip level simply by standing up with enough force. But that will not be a sufficient height for you to slip underneath it.

A lot of emphasis is given to multiple pull sections from the floor to overhead. Breaking down each stage into a different pull. I think this is a poor way to visualise the movement as it (in my mind at least) leads to segmented, non free flowing movement. It can be taught correctly, obviously, as almost all successful weightlifters are taught via the breakdown of the pulls. This is simply another way of looking at it.

Really, it's all a single pull, the only thing that changes is that at certain heights on muscle group is more suitable placed to move the bar higher than another group would be. Or at least, more suitable to do so whilst preserving the ultimate goal in an efficient manner and in a direction that benefits the lifter most.

Cleans

Lu Xiaojun 211kg

Sa Jae Hyouk 203kg

Su DaJin 206kg

Zhang Jie 176kg

Klokov Dmitry 220kg

Not made by me

How To: Snatch - Cliffnotes

Floor to Knee

• Floor to Knees
• Shoulders and hips rise at same rate
• Shoulders above or slightly in front of bar
• Vertical/slightly back bar path
• Knees back/out out of the bar path
• Weight on Midfoot
• Strong Back

The Snatch

The Snatch

The Snatch is the first of the two competition lifts in Weightlifting. In it, the bar travels from the floor to overhead in a single movement.

The snatch is performed with a wide grip. A good way to check the correct width is stand with the bar and spread your hands until the bar sits at your hip below you lower abdomen and above your pubic bone. As you progress in technique and your own style, you may want to tweak the width accordingly (also if you gain or lose weight, optimal width can be affected).