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NOTICE
The information presented is not intended for the treatment or prevention of disease, nor
a substitute for medical treatment, nor as an alternative to medical advice.

This publication is presented for information purposes, to increase the public knowledge of
developments in the field of strength and conditioning. The program outlined herein should
not be adopted without a consultation with your health professional.

Use of the information provided is at the sole choice and risk of the reader. You must get your
physician’s approval before beginning this or any other exercise program.

Instructed By Coach Chris Wilson, CPT, RKC, SNC www.criticalbench.com 2

 What is
Olympic Lifting?
Not 100% sure? Don’t worry, athletes from all sports as well as life-long weight
lifters sometimes aren’t even sure how to fully answer this question.

To answer this question simply, Olympic Lifting is an athletic discipline in which

an athlete competes in or practices two main lifts, the Clean & Jerk and the
Snatch. Using a loaded barbell, they will train for and attempt a maximum-weight
single lift.

This can also be referred to as Olympic weightlifting, Olympic-style weightlifting

or just weightlifting.

In recent years, with the emergence of CrossFit, Olympic Lifts have become
extremely popular in gyms and workout facilities all across the country.

Instead of training for a single repetition lift, Crossfitters will incorporate the
Olympic Lifts in high rep circuits and complexes for overall total body strength
and conditioning.

Of course, there are several variations of the two main lifts mentioned above and
that’s where some of the confusion comes from.

Just about all of the variations used in training are parts of the larger lifts. And
because the Clean & Jerk and the Snatch are considered complex lifts, it only
makes sense to segment them. By breaking them up into smaller movements, it
allows lifters to get good at all aspects of the lifts.

That being said, when the term ‘Olympic Lifts’ is discussed, these are some of

Instructed By Coach Chris Wilson, CPT, RKC, SNC www.criticalbench.com 3

the other lifts or terms that will also be recognized as important in the overall
programming:

The Power Clean

The Jerk
The Push Press
The Strict Press
The Hang Clean
The Split-Leg Clean & Press
The Squat Clean & Press
The Front Squat
The Squat Snatch
The Split Snatch
The Power Snatch

There may even be other lifts not mentioned that could added to this list. All of
the exercises listed above have value and are used in training routines to help
develop the Olympic Lifts.

The important thing to know is that the Clean & Jerk and Snatch are the
foundation to Olympic Lifting programs and workouts.

Just like the squat, deadlift and bench press are the root movements in
powerlifting, so too are the clean & jerk and snatch in Olympic Lifting.

There are MANY variations for the three main power lifts but when those 3
particular exercises are referred to in muscle building programs and training
methods, unless specified, it is assumed that the traditional or root movement is
being performed.

Instructed By Coach Chris Wilson, CPT, RKC, SNC www.criticalbench.com 4

 Definition of the Clean & Jerk

Start Middle End

Front view

Start Middle End

Side view

To Watch a Video Demonstration CLICK HERE

Instructed By Coach Chris Wilson, CPT, RKC, SNC www.criticalbench.com 5

One of the two Olympic Lifts, the clean and jerk is made up of two weightlifting
movements. This exercise can be performed with free weights such as
dumbbells, kettlebells and sandbags but most often it is executed with barbells
and plate weight.
The objective of the lift is to get the weight from the floor to a controlled racked
position finishing with the weight overhead.

During the clean portion of the lift, the lifter grips the bar approximately shoulder
width and moves the weight/bar from the floor up to a racked position. This is
done by dropping down into a squat position and moving explosively with a foot
stomp or slight jump off the floor to generate power.

The rack position is where the weight rests upon the shoulders, namely the
anterior deltoids, with elbows pointing forward while being supported with
the hands as you lower down into a front squat and then stand erect. Foot
placement can be adjusted at this point in preparation for the jerk.
During the jerk phase of the lift, the lifter will bend at the knees while raising
the weight/bar to a static position above the head, finishing either with the feet
in squat position (shoulder width apart) or a split leg/lunge position (one foot
forward and one foot back). The feet will come back together in the same plane
as the weight is lowered and the movement is repeated.

Clean & Jerk - Step by Step Instructions

1. Feet should be approximately shoulder width apart

2. Head up, butt down, long strong spine

3. Grip is a bit wider than shoulder width

4. Keep the bar close to the body the entire time

Instructed By Coach Chris Wilson, CPT, RKC, SNC www.criticalbench.com 6

 5. Jump and catch the bar with elbows pointing forward and bar resting on
the front of the shoulders and not the clavicle

6. As you catch the bar, drop down into a front squat keeping the bar in the
rack position

7. Once out of the hole, reset grip if necessary

8. Bend at the knees and explode, stomping the ground as one foot goes
forward and the other extended behind you while you press the weight
overhead

9. Same steps apply with traditional foot position only feet stomp into
shoulder width position

10. The knees should bend or flex again once the bar is overhead as you then
completely straighten out underneath the weight

11. Hold the weight overhead standing tall with legs and arms straight and
then lower under control before repeating

Instructed By Coach Chris Wilson, CPT, RKC, SNC www.criticalbench.com 7

 Definition of the Snatch

Start Middle End

Front view

Start Middle End

Side view

To Watch a Video Demonstration CLICK HERE

Instructed By Coach Chris Wilson, CPT, RKC, SNC www.criticalbench.com 8

One of the two Olympic Lifts, the snatch is a continuous motion bringing the
weight from the floor to an overhead position explosively. This exercise can also
be performed with several free weight options such as dumbbells, kettlebells,
sandbags and barbells.
The objective is to move the weight from the floor to a locked out overhead
position in one fluid movement.

During the snatch, one of the most important elements is to keep the bar close to
the body at all times to maintain efficiency and safety. Another key feature of this
lift is the grip.

The grip on the bar is much wider than the clean and jerk. With only the bar, it is
quite simple to figure out where to grip the bar which will be slightly different for
everyone depending on arm length and height. The bar should be at the crease
of the hips when standing up so that the lifter can bend over the bar comfortably.

Even though the lift is extremely fast, explosive and continuous, it can be broken
down into phases.

Phase 1 - Down in squat position with thighs parallel to the floor with a straight
back and shoulders over the bar or slightly forward, the lifter will begin exerting
force on the bar and lifting the bar from the platform.

Phase 2 - The knees begin to extend as the lifter accelerates the weight upward
still keeping the back from rounding, the bar close and weight shifting slightly
to the heel of the foot. The body will begin to stand more vertically during this
phase.

Phase 3 - Much of the explosive force has been exerted on the bar and this is
when the lifter can adjust under the weight by again bending the knees as the
torso becomes even more vertical and preparing for the final explosive motion.

Instructed By Coach Chris Wilson, CPT, RKC, SNC www.criticalbench.com 9

Phase 4 - This phase is where the lifter performs the final thrust on the bar while
extending the hips, knees and ankles and a shrug of the shoulders or elevation.
The feet will then lift off the ground and move out wider during this phase creating
a more stable base of support. The lifter will nearly bend backward as the bar
accelerates overhead.

Phase 5 - During this phase the lifter is done extending the hips, knees and
ankles and begins to drop down into a squat position with the bar overhead.

Phase 6 - Both feet are now in position with the weight overhead and fully
supported by the body in squat position. The arms are now completely straight
and the lifter then moves into a fully erect position with the bar in a controlled
static position overhead completing the lift.

Keep in mind that all of that happens in approximately 3-4 seconds.

Snatch - Step by Step Instructions

1. Feet should be approximately shoulder width apart

2. Head up, butt down, long strong spine

3. Grip is much wider and there is a very simple method to figure this out

4. Bar should be in the crease of the hips when standing with no weight on
the bar...when you bend forward over the bar, it should fit perfectly into that
area you are bending over

NOTE: too narrow or too wide and the lift is compromised

5. Keep the bar close to the body the entire time

Instructed By Coach Chris Wilson, CPT, RKC, SNC www.criticalbench.com 10

 6. Jump and catch the bar overhead with arms fully extended

7. As you stomp the ground the bar should reach the top of the movement as
you drop into a full squat position

8. The foot placement may change to a wider stance during this jump and
stomp

9. From the hole, continue to hold the weight overhead keeping the body
locked as you rise up underneath the bar

10. Let the weight down in front of you and repeat

Instructed By Coach Chris Wilson, CPT, RKC, SNC www.criticalbench.com 11

 Do You Want To
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the Olympic Lifts?
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Instructed By Coach Chris Wilson, CPT, RKC, SNC www.criticalbench.com 12