We all are aware of the importance of the Olympic lifts in athletic performance. The explosive triple extension that occurs in the clean, snatch, jerk, and their variations is not replicated anywhere else in the
weightroom. Improvements in the Olympic lifts can lead to increased vertical jumps, faster sprinting times,
and more muscle mass. These lifts can make or break a program.
They can make a program when done well, and coached the right way.
They can break a program when left out or coached poorly.
I had the unbelievable good fortune of learning to Olympic lift under the guidance of a former Olympian
and a couple national team coaches. Unfortunately many athletes learn how to do the Olympic lifts from
a coach that hasnt had that type of training.
Due to this fact, the Olympic lifts may be the most poorly utilized lifts in most weight rooms.
Seriously, I know you can picture it.
Walking into a high school weight room and some kid has WAAAY too much weight on the bar, rolls it
around for a minute on the floor muscles it up and catches it in a position that makes you wonder how he
has so much flexibility in his adductors (history in gymnastics?).
My story looks a lot like the kid you just pictured, except for one fateful time in which I walked into the
right weight room with the right coaches.
At the age of 15 I was an extremely undersized, and slow football player that got dominated in the limited
varsity action I saw that year. I was strong for my class, with a 165 pound power clean, and no history of
ever seeing the snatch completed. I found out about an old school dungeon-like gym specializing in making good football players (and gymnasts, and volleyball players, and basketball players!)
When I went in for the first time I witnessed a 150 pounds athlete clean and jerk nearly 50 lbs over my PR.
I knew at that moment I was in the right place.
I went on to nearly double my clean, and snatched over 275 pounds on the way to becoming an all-state
athlete in 2 sports, decreased my 40 yard dash time by 6 tenths of a second, and become a highly recruited
Division 1 athlete.
With this manual I want to let you in on the secrets I learned when I walked into my favorite weight room.
I want to turn you into the coach that can change athletes lives the way mine was changed.
I want to turn you into the athlete that makes explosive gains on a daily, weekly, and yearly basis.
In this manual you will learn all of the mistakes that I was taught to avoid at an early age, but mistakes that
I see all too often in the weight rooms I walk into.
Here are the top 20 mistakes made by athletes when Olympic lifting.
1. Cover my laces with the bar, brace the core and lock in the lats.
2. RDL to my knees
The first step is really about insuring that I have the proper relation to the bar and that my body is prepared to maintain a stable position throughout the lift. Keeping the bar close to the body on the initial lift
off will allow for the most efficient bar path, and that requires you to be close to bar but also that you are
able to maintain the right position.
Making an RDL movement to the knees allows my hips to be behind the bar. Getting the hips away from
the bar will allow the hips to remain loaded throughout the lift.
Squatting to the bar, maintains a consistent torso angle down to the start position, meaning that on lift off
the shoulders will remain forward of the bar.
With this 3 part pattern I am able to insure that I, or any athletes I coach, make it to the start position
consistently.
Incorrect Pull
Correct Pull
Not reaching full extension with the hips is a big no-no because it is the primary reason that athletes do
Olympic lifts in the first place. Explosively pulling on the bar to hip extension in the point right?
The Olympic lift happens fast, and as coaches we can miss things like this so instead of having Superman
vision an easy way to spot this problem is seeing an athlete jump forward in the catch. A complete hip
extension will result in the athlete catching the bar in the same position on the platform or slightly behind
the starting position. Jumping forward is the red flag for an incomplete pull.
The starfish is the ugly creature that likes to poke its head out when weights approach a maximum. I know
you have seen it before, and you have likely done it before. The feet splay out wide, with all of your weight
towards your toes. It is the least athletic position you can find in the gym.
Landing like a starfish happens because you have not prepared yourself to move rapidly under the bar.
Your body defaults to what it feels is the fastest way to move under the bar, and in most cases this happens
to be the feet wide, starfish position.
Prepare yourself by doing some drills like the snatch balance to improve your comfort level in getting under the bar for max weights. Although this drill requires you to go into a full overhead squat to receive the
bar, it will still equip you with a strategy to get under the bar that is far better than the starfish.
Using this method can give your athlete immediate feed back about the correct-ness of their lift. In fact
using a murray cross is one of the easiest (albeit time consuming) ways to correct the starfish problem we
talked about earlier. Feet landing outside of the box have landed too wide, feet landing forward of their
start position means an incomplete pull.
Dimensions:
Center Part: ...............................................................................................18 wide x 12 long
Top part: ..................................................................................................... 4 wide x 12 long
Bottom Part: ............................................................................................... 4 wide x 12 long
The greatest weightlifting countries of the last half century have known that generalists are not the most
explosive athletes out there. These nations would lift up to 9x each day (you shouldnt do that) to make
sure that athletes were ready to perform on the platform. Frequency was their secret, and now it can be
yours (but seriously not 9x in one day).
Wrapping It Up
There are plenty more mistakes that I see all the time when it comes to the Olympic lifts, but these top 20
are the ones that keep most people like you from hitting big weights. Correct these mistakes and you will
be on your way to putting some serious weight over your head, and will get you on your way to athletic
domination.
References:
1)
Y. Ikeda, Jinji T, Matsubayashi T, et al. Comparison of the snatch technique for female
weightlifters at the 2008 Asian Championships. J. S&C Res. 2012 26(5). 1281-1295.
Wil Fleming, CSCS, is a member of the IYCA Board of Experts, and co-owner of
Force Fitness and Performance in Bloomington, IN. and can be heard from
even more at www.CompleteOlympicLifting.com