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Weightlifting Ireland
Level 1
Weightlifting Course
Colin BuckleyCoaching Development Officer
Conditioning
The Participant needs to perform the
skill of the sport
The Trainer needs to understand the
principles of motion that govern it
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Learning Outcomes:
You will understand the different phases
of the Clean – Power Clean
You will also understand the different
phases of the Snatch – Power Snatch
You will be introduced to Functional
Screening for Weightlifting
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The Lifts
The Clean
The Snatch
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The Clean / Power Clean
With an accelerated pull , bring the
bar from the floor to the front of the
shoulders
All in one continuous motion without
interruption
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Grip - Shoes – Bar
Hook
Closed
Tight
Solid
Olympic Bar – What Type
Grip Diameter - Weight
Start
Feet placed between hip and
shoulder width apart
Hands slightly wider than
shoulder
Elbows fully extended
The bar approximately 3
centimetres in front of the
shins and over the balls of the
feet
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Start position Power Clean
Back is flat
Arms are
straight
Head in front
Chest is
spread
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BODY POSITION
Back flat with trapezius relaxed and slightly stretched
Chest held up and out .Scapulae retracted
Head in line with the spine or slightly hyperextended
Shoulders over or slightly in front of the bar
Eyes focused straight ahead or slightly upward
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Common Technique Errors
Rounding the back
Shoulders to far forward
Barbell to far forward
Having the weight on the toes and not
the mid-foot
Feet position
Assuming an upright position too early
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The starting position, for a
weightlifter, is of primary
importance.
An athlete cannot finish “right” if
they start “wrong”.
Start 1st Pull
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Lift the bar by extending the hips and knees together
Keep the torso-to-floor angle constant
Do not let the hips rise before the shoulders
Maintain a flat back position
Keep the elbows fully extended and the shoulders over or slightly ahead of the bar
As the bar is raised, keep it as close to the shins
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End of 1st Pull to 2nd Pull
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1st and 2nd Pull
The “2nd Pull” must be faster than the
“1st Pull”.
The athlete tries to stay „flatfooted‟
as long as possible
The arms only bend to pull the
athlete under the barbell.
As the bar travels slightly above the
knees
Keep the bar as close to the body
as possible
Keep the back flat, shoulders over
the bar and elbows extended as
long as possible
Once the shoulders shrug, the
elbows begin to bend and the bar
travels to the lower chest area
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THE CATCH
An erect torso
A neutral head position
Flat feet
The feet move from the „pulling‟
position to the „receiving‟
position.
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Catch – Power Clean
After the lower body has fully
extended and the bar reaches near
max height-pull the body under the
bar, rotating the arms
Simultaneously, the hips and knees
flex into a ¼ squat position
Rack the bar across the front of the
clavicles
Clean
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Recovery
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Return
Lower the bar gradually
Flex the hips ,knees to cushion the
impact on the thighs
Squat down with elbows fully
extended until the bar touches the
floor
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What This Means
The Clean is a preparatory loaded
movement that is similar to many
movements occurring on the many
sports.
They must be performed with
explosiveness.
Again a requirement when executing
the Clean.
Technique before weight
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The Snatch
Bring the bar from the floor to over the
head with the elbows fully extended
In a controlled, continuous, explosive
motion without interruption
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Beginning Position
Stand with feet placed between hip
and shoulder width apart
Grip distance is wider than the Clean
Elbows fully extended
Grip Distance
Elbow-to-elbow distance when the
arms are straight out at the sides
Distance from the edge of a clenched
fist of one hand to the opposite
shoulder when the arm is straight out
at the side
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Snatch
Feet placed between hip and shoulder
width apart
Grip elbow to elbow distance
Elbows fully extended
The bar approximately 3 centimeters
in front of the shins and over the balls
of the feet
Start Position
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The Start
Back flat with trapezius relaxed and slightly stretched
Chest held up and out .Scapulae retracted
Head in line with the spine or slightly hyperextended
Shoulders over or slightly in front of the bar
Eyes focused straight ahead or slightly upward
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Snatch Clean
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Body PositionBack flat with trapezius relaxed and
slightly stretched
Chest held up and out .Scapulae retracted
Head in line with the spine or slightly hyperextended
Shoulders over or slightly in front of the bar
Eyes focused straight ahead or slightly upward
Start to end of 1st Pull
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1st Pull
Lift the bar by forcefully extending the hips and knees
Keep the torso-to-floor angle constant
Do not let the hips rise before the shoulders
Maintain a flat back position
Keep the elbows fully extended and the shoulders over or slightly ahead of the bar
As the bar is raised, keep it as close to the shins as possible
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End of 1st Pull to end of 2nd Pull
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The 2nd Pull
As the shoulders reach the their highest elevation , flex the elbows to begin pulling the body under the bar
Continue to pull with the arms as high and as long as possible
Due to the explosive nature , the torso is erect or slightly hyperextended, the head is tilted back , and the feet may loose floor contact.
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End of 2nd Pull to Catch
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Catch the bar with:
Fully extended elbows
An erect, tight torso
A neutral head position
Flat feet
Bar slightly behind the head
Stand up by extending the hips and
knees to a fully erect position
Stabilize the bar overhead
The Catch
After the lower body has
extended and the bar
reaches near-maximal
height, pull the body under
the bar and rotate the hands
around and under the bar
Simultaneously, the hips
and knees flex into a squat
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Recovery
Who would like to tell us what this is?
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Return
Lower the bar gradually
Flex the hips ,knees to cushion the
impact on the thighs
Squat down with elbows fully
extended until the bar touches the
floor
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Weightlifting for sport
Not the amount of weight you can
lift, but the amount of strength or
power you can use in the context
of your sport
Adapted from Jiles 2005
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The lunge
The acceleration of the jerk
Clean and jerk
Startposition and the initial launch
Jerk
The Jerk
) The barbell in the close grip
on the extended arms. The
feet are hip width.
) The movement of the lunge
is 1 feet in the front and 2
feet in the back. Keep the hip
wide stance
) The front foot, the knee will
be bend not more than acute
angle. The back foot will be
flex a little bit. The torso will
be straight at every time.
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Functional
Assessment
and
Olympic
Weightlifting
Overhead Deep Squat Objective
To assess bilateral, symmetrical
and functional mobility of the
hips , knees and ankles
The Bar overhead assesses
the shoulders as well as the thoracic spine
Front Squat
Objective
Ankle Flexibility
Wrist flexibility
Shoulder Flexibility
Lower Back Flexibility
Pelvis Stabilisation
Leg Stabilisation
Overhead Lunge
Objective
Display adequate balance
in each leg
Torso stability
Pelvic alignment
Shoulder stability
Tight & WeakCommon
Compensations
Tightness Weakness
Feet point out (externally
rotate) Competitive
Weightlifters – natural
position
Soleus
Biceps femoris
Piriformis
Glute Medius
Knees buckle in
(adduct)
Adductors
ITBand
Glute Med & Max
Depth Limited Soleus, Gastroc, Hip
flexors, Quads, Low back
Glutes, Front Chin, Core
Torso & Arms fall forward Latissmus dorsi
Pec Major
Middle, Lower traps
Heel(s) rise Soleus, Gastroc Glutes
Stretching ExercisesCommon
Compensations
Tightness Exercises
Feet point out (externally
rotate) Competitive
Weightlifters – natural
position
Soleus
Biceps femoris
Piriformis
Bent knee wall stretch
On back door stretch
On back cross leg tuck knee
Knees buckle in
(adduct)
Adductors
ITBand
Side lunge or straddle sit
Side bend, On back cross leg
stretch, Stand in one shoe
with PPT
Depth Limited Soleus, Gastroc, Quads, Hip
flexors
Wall stretch – st and bnt
knee, Lying and standing and
kneeling Quad stretch, Hip
flexor stretch…..
Torso & Arms fall forward Latissmus dorsi
Pec Major
Bent over long arm stretch
Door jam stretch
Heels rise Soleus, Gastroc, Wall stretch – straight and
bent knee
Strengthening Exercises
Common
Compensations
Weakness Exercises
Feet point out (externally
rotate)
* Competitive Weightlifters
– natural position
Glute Medius Single leg Squat
Single leg Reach
Squat Back/Front – Phases of
Clean
Knees buckle in
(adduct)
Glute Med & Max Single leg Squat
Single leg Reach
Squat Back/Front – Phases of
Clean
Depth limited Glutes Single leg Squat
Lunge, Med ball squat
Floor bridge, Sball bridge
Torso & Arms fall forward Middle, Lower traps Prone Cobra, I,Y,T,W..
Wall slide
Niamey Suleymanoglu (Tur)Antonio Krastev (Bul)
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