Weightlifting Notes

The Sport of Weightlifting

The Snatch

• Dynamic lift: Moves the barbell from floor to overhead in one motion.
• Involves a triple extension: Initiated by the knee, hip, and ends with plantar flexion.
• One of the more powerful movements in sport.
• Lifts approximately 20% less weight than the clean and jerk.
• Requires more overhead flexibility.
• Demands significant lower body strength.

The Clean and Jerk

• A combination of two lifts: the clean and the jerk.
• Requires a distinct separation between the two lifts.
• Clean: Catch the barbell on the shoulders in a full squat position.
• Jerk: Move the barbell overhead.
• Driven more by leg strength than the snatch.
• Overhead strength is important.
• Leg strength is paramount.
• Both lifts involve jumping with weights.

Phases of the Movement Pattern

The Snatch and Clean and Jerk

• Pull: From the floor to approximately knee height (below the patella).
• Transition Phase: From below the patella to the pull position.
  • The barbell should be at the natural position where the arms are long.
  • Limb length dictates bar position on the thigh.
• Pull Position (Mid-Thigh Pull): Knee bend with a relatively straight trunk.
• Catch: Receiving the bar on the shoulder or overhead.
• Recovery: Standing position.

Older European Literature Terminology

• Pull: From the floor to approximately knee height (below the patella).
• The Pull: the transition phase.
• Pull: Knee bend with a relatively straight trunk.
• Catch: Receiving the bar on the shoulder or overhead.
• Recovery: Standing position.

Detailed Breakdown of a Lift (Snatch)

• Pull Initiation:
  • The barbell moves backward towards the body.
  • The center of pressure shifts to the heels.
  • The shoulder is over the bar or slightly in front.
  • Normal lordotic position is maintained, focal point straight ahead.
• Transition:
  • Shift weight, move knees under the bar (double knee bend).
  • Maintain focal point straight ahead.
  • Feet flat on the floor, center of pressure through heels.
  • Maintain upright position.
• Pull:
  • Move vertically.
  • Hipping the bar slightly indicates a technical flaw if not fully shrugged and extended legs.
• Catch:
  • From the high thigh position to fixed overhead.
  • Triple extension from the knee, hip, and ankle.
  • Catch the bar in a full squat position.
• Recovery:
  • Standing position - push vertically.

Base of Support and Center of Mass

• At the start of the pull, the combined center of mass (barbell and lifter) must stay within the base of support (feet).
• As the barbell reaches the knee, the center of mass shifts towards the back of the foot.
• At the top of the pull, the base of support becomes smaller, with pressure on the toes.
• During the catch and recovery, the center of pressure returns to the mid-foot.

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Barbell Trajectory

• From the floor, the barbell moves back towards the shin.
• In the power position, it moves back further.
• During extension, the bar loops out to allow the catch.
• A bigger loop increases the chance of missing the lift.
• The recovery is not always a straight line.

Top View of the Lift

• The lifter is over their base of support when catching the barbell.
• The goal is to move the barbell into the base of support.

The Clean (Compared to the Snatch)

• The main difference is the grip.
  • Snatch grip: Wider.
  • Clean grip: Thumb's length from the inter knurling (slightly wider than shoulder-width).
• Same basic movement pattern.
  • Normal lordotic position, shoulder in front of the bar at the start.
  • Shoulder over the bar at the patella.
  • Shift to upright trunk in transition.
  • Knee re-bend ends in the power position.
  • Catch in a front squat position.
• The pull in the clean allows for more load than the snatch due to the grip.

The Jerk

• Starts with a dip (countermovement for a vertical jump).
• Moves into an extension (knee, hip, plantar flexion) to drive the bar overhead.
• Split position is achieved to receive the bar overhead.
  • The back knee should be bent.
  • The front leg should be in the correct position with the bar fixed overhead.
• Recovery involves bringing the front foot back.
  • A wide base of support is more stable (approximately 10:30 and 4:30 on a clock face).
• Creating a wide base of support

Considerations for Training

• Weightlifting is a valuable tool.
• The pulling and pressing motions are beneficial for athletes.
• Lessons from weightlifting training can be applied to improve athletic performance.
• Weightlifting derivatives can be used to enhance training.