Official Olympic Lifting Form Tread

[Sugar Shane123]

The olympic lifts have some of the hardest form to learn so I thought that a tread to help people learn proper form would be good.

-Clean and Jerk-

Preparation

Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.

Execution (Clean)

Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the thighs. When the barbell passes mid-thigh, allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately.

Execution (Jerk)

Adjust the grip if necessary. Inhale and position chest high with torso tight. Keeping pressure on the heels, dip the body by bending the knees and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders. Drop body downward and split one foot forward and the other backward as fast as possible while vigorously extending the arms overhead.
The split position places the front shin vertical to the floor with the front foot flat on the floor. The rear knee is slightly bent with the rear foot positioned on the toes. The bar should be positioned directly over the ears at arms length with the back straight.
Push up with both legs. Position feet side by side by bringing the front foot back part way and then the rear foot forward.

Return

Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) the bar from the completed position. This technique may be practiced to reduce the stress or fatigue involved in lowering the bar as prescribed. Use rubber weightlifting plates on a weightlifting platform if this unloading method is used (unless floor demolition is desired).

-Clean-

Same as above with out putting the weight over head.

-Hang Clean-

Preparation

Stand with barbell with over hand grip slightly wider than shoulder width. Bend knees and hips so barbell touches mid-thigh; shoulders over the bar with the back arched. Arms are straight with elbows pointed along the bar.

Execution

Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately.
Return

Bend knees slightly and lower barbell to mid-thigh position.

-Push Press-

Preparation

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back.

Execution (Jerk)

Dip the body by bending the knees, hips and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders, vigorously extending arms overhead. Return to shoulders and repeat.

*You may also do this behind your head.

-Over head squat-

Have the bar over and behind your head, held with a wide grip on bar. Then Squat. No quarter squats either!

-Hang Snatch-

Preparation

Stand with barbell with very wide over hand grip. Bend knees and hips so barbell touches upper-thigh; shoulders over the bar with the back arched. Arms are straight with elbows pointed along the bar.

Execution

Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to pull up to the sides, keeping them over the bar as long as possible. Aggressively pulls the body under the bar. Catch the bar at arms length while moving into the squat position. As soon as the barbell caught on the locked out arms in the squat position, squat up into standing position with barbell overhead.
Return

Bend knees slightly and lower barbell to mid-thigh position.

-Split Jerk-

Preparation

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back.
Execution (Jerk)

Inhale and position chest high with torso tight. Keeping pressure on the heels, dip the body by bending the knees and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders. Drop body downward and split one foot forward and the other backward as fast as possible while vigorously extending the arms overhead.
The split position places the front shin vertical to the floor with the front foot flat on the floor. The rear knee is slightly bent with the rear foot positioned on the toes. The bar should be positioned directly over the ears at arms length with the back straight.
Push up with both legs. Position feet side by side by bringing the front foot back part way and then the rear foot forward. Return to shoulders and repeat.


-These are from the website http://www.exrx.net/Lists/PowerExercises.html

I have to go for now anything else that you guys think I should add just pm me them. thanks

[Sugar Shane123]

how to you bold words, and i need some more things to put in this

[rogan181]

some of htese are really off...in the hang clean you stated to pull the barbell up with your arms. Well you shouldnt be using your arms at all except basically as a connection to the bar, they should be doing as much work as a peice of rope would be if it tied the bar to your shoulders

almost all the lfits begin the same way, you "pull" the bar up with your legs/back and shrug your shoulders while extending your hip, knee, and ankle joitns to full extnesion to get the most power out of your body, you drive this extension upward and virtually shoto the bar up, then drop under it and catch on shoulders(for a clean) or drop under and catch above head slightly behind you(for snatch)

obviously bad definitions but we have seperate threads for both of these excersizes which provide great info on the form and technique