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  #1  
Old 04-27-2008, 10:29 AM
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Olympic Lifts Eplained

Classic Clean
It is necessary to use Olympic lifting Bumper plates, and prefered to have a high quality bar with free spinning bearings specifically designed for Olympic lifts. Approach the bar and position your feet slightly inside shoulder width. Place your hands on the bar with a grip that is just outside the width of your hips. Keep your back flat and your shoulders over the bar in the bottom position. Lift the bar off the ground with your legs not your back, until the weight clears your knees. Don't yank the bar off the ground. This will destroy the proper back angle needed to lift safely. This is the first pull phase and it must be done correctly. Any problems here will be magnified and make the other phases of the lift impossible to perform. The second pull phase involves accelerating your hips forward and shrugging your shoulders when the bar reaches the middle to upper portion of your legs. The third phase involves quickly dropping under the bar to catch the weight. This lift differs from the Power Clean in this phase, in the catch here you will drop much deeper to catch the bar. Also, this lift is typically done with more weight than the Power Clean thus the need to catch in a deeper position. Keep the bar close to your body throughout the movement. Finish the lift by standing tall with your elbows pointing forward, your hands open and the bar resting on your fingertips and shoulders, as in a Front Squat. Roll the bar off of your shoulders and allow it to drop back to the floor. Take care that the lifting area if free of weights or any other object that the bar could land on or bounce off of. This exercise is the key for power development and for transitioning the strength you

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  #2  
Old 04-27-2008, 10:43 AM
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Classic Snatch
It is necessary to use Olympic lifting Bumper plates, and prefered to have a high quality bar with free spinning bearings specifically designed for Olympic lifts. Position your feet slightly inside shoulder width. Place your hands on the bar about 6 - 8 inches wider than shoulder width on either side. Make sure your shoulders are positioned above the bar and your back is flat and at a 40 - 45 degree angle to the floor as you begin smoothly pulling the bar. Lead with your elbows as you explode your hips forward when the weight reaches mid-thigh level. Quickly sit your hips back and catch the bar above and slightly behind your head. This lift differs from the power snatch because you will be using more weight and therefore need to drop lower to catch the weight overhead. Then complete the lift by extending your legs squatting up with the bar overhead. Return the bar to the starting position by lowering the bar and dropping it in front of you. Take care that the lifting area if free of weights or any other object that the bar could land on or bounce off of.


Classic Snatch



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  #3  
Old 04-27-2008, 10:58 AM
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Clean High Pull
It is necessary to use Olympic lifting Bumper plates, and prefered to have a high quality bar with free spinning bearings specifically designed for Olympic lifts. Approach the bar and position your feet slightly inside shoulder width. Place your hands on the bar with a grip that is just outside the width of your hips. Keep your back flat and your shoulders over the bar in the bottom position. Lift the bar off the ground with your legs not your back, until the weight clears your knees. Don't yank the bar off the ground. This will destroy the proper back angle needed to lift safely. This is the first pull phase and it must be done correctly. Any problems here will be magnified and make the other phases of the lift impossible to perform. The second pull phase involves accelerating your hips forward and shrugging your shoulders when the bar reaches the middle to upper portion of your legs. Pulling the bar high. Keep the bar close to your body throughout the movement. After you have pulled the bar as high as you can you may release it and allow it to fall bar to the floor. Take care that the lifting area if free of weights or any other object that the bar could land on or bounce off of. This exercise is great for developing a powerful hip drive and shrug which will transfer to other olympic lifts and sport performance!


Clean High Pull



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  #4  
Old 04-27-2008, 10:58 AM
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Clean Pull
Approach the bar and position your feet slightly inside shoulder width. Place your hands on the bar with a grip that is just outside the width of your hips. Keep your back flat and your shoulders over the bar in the bottom position. Lift the bar off the ground with your legs not your back, until the weight clears your knees. Don't yank the bar off the ground. This will destroy the proper back angle needed to lift safely. This is the first pull phase and it must be done correctly. Any problems here will be magnified and make the other phases of the lift impossible to perform. The second pull phase involves accelerating your hips forward and shrugging your shoulders when the bar reaches the middle to upper portion of your legs. Pull the bar as high as you can, you will not be able to pull it as high as a Clean High Pull as you should be using more weight. Keep the bar close to your body throughout the movement. This exercise is great for developing a powerful hip drive and shrug which will transfer to other olympic lifts and sport performance!


Clean Pull



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  #5  
Old 04-27-2008, 10:59 AM
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Hang Clean
This lift is basically a Power Clean performed without the First Pull, pulling from the floor and without dropping the bar. Approach the bar and position your feet slightly inside shoulder width. Place your hands on the bar with a grip that is just outside the width of your hips. Keep your back flat and your shoulders over the bar in the bottom position. Lift the bar off the ground with your legs not your back, until you are standing erect, in the same manner as a deadlift. From this position lower the bar to a point just above your knees. In this position your knees should be slightly bent, your hips flexed, and you lower back flat to arched. Also your shoulders should be forward past your feet. Begin pulling the bar back up. As the bar reaches the middle to upper portion of your legs you will accelerate your hips forward, extend your knees, and shrug your shoulders. The Second phase involves quickly dropping under the bar to catch the weight. Keep the bar close to your body throughout the movement. Finish the lift by standing tall with your elbows pointing forward, hands open and the bar resting on your fingertips and shoulders. Return the bar to the starting position by rolling the bar off of your shoulders. As you move the bar off of your shoulders regain a full grip on the bar, flex the knees to absorb the force and stand tall again ready to repeat the movement. This is another great Olympic movement for power development!


Hang Clean



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  #6  
Old 04-27-2008, 11:01 AM
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Hang Clean High Pull
This lift is basically a Clean High Pull performed without the First Pull, pulling from the floor and without dropping the bar. Approach the bar and position your feet slightly inside shoulder width. Place your hands on the bar with a grip that is just outside the width of your hips. Keep your back flat and your shoulders over the bar in the bottom position. Lift the bar off the ground with your legs not your back, until you are standing erect, in the same manner as a deadlift. From this position lower the bar to a point just above your knees. In this position your knees should be slightly bent, your hips flexed, and you lower back flat to arched. Also your shoulders should be forward past your feet. Begin pulling the bar back up. As the bar reaches the middle to upper portion of your legs you will accelerate your hips forward, extend your knees, and shrug your shoulders. Pull the bar up as high as you can. Keep the bar close to your body throughout the movement. Lower the bar to the starting poison, flex the knees to absorb the force and stand tall again ready to repeat the movement. This is another great Olympic movement for power development!


Hang Clean High Pull



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  #7  
Old 04-27-2008, 11:01 AM
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Hang Snatch
Begin this lift by placing your hands in an overhand grip with palms facing your body. The width of your hands should be 16-18 inches wider than the total width of your shoulders. Lift the bar off the ground or from blocks to a standing position. Slowly lower the bar down until it is positioned slightly above your knee caps. This is the "Hang" position. Remember to keep your shoulders over the bar in the starting position. Keep your back flat and chest up as you elevate the bar until it reaches the upper part of your thighs. This first pull phase is controlled and is only for getting the bar into the proper position for the second pull phase. The second pull phase is very explosive and is initiated by extending your hips through the bar completely, shrugging your shoulders up, and pulling the bar as high as possible. Lead this pull phase with your elbows so the bar stays close to your body. The final phase is the catch phase. At the top of your pull, quickly drop under and catch the bar with your arms fully extended. Finish the lift by standing tall with the weight for 1 second. Repeat for the required number of repetitions.


Hang Snatch



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  #8  
Old 04-27-2008, 11:01 AM
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Hang Snatch High Pull
Begin this lift by placing your hands in an overhand grip with palms facing your body. The width of your hands should be 16-18 inches wider than the total width of your shoulders. Lift the bar off the ground, or from blocks, to a standing position. Slowly lower the bar down until it is positioned slightly above your knee caps. This is the "Hang" position. Remember to keep your shoulders over the bar at the start of the lift. Keep your back flat and chest up as you elevate the bar until it reaches the upper part of your thighs. This first pull phase is controlled and is only for getting the bar into the proper position for the second pull phase. The second pull phase is very explosive and is initiated by extending your hips through the bar completely, shrugging your shoulders up, and pulling the bar as high as possible. Lead this pull phase with your elbows so the bar stays close to your body. Return to the hang position and repeat for the required number of repetitions. Once the first repetition is done you do not have to lower the bar back down to the ground. Start the remaining reps from the hang position.


Hang Snatch High Pull



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  #9  
Old 04-27-2008, 11:02 AM
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Hang Snatch High Pull
Begin this lift by placing your hands in an overhand grip with palms facing your body. The width of your hands should be 16-18 inches wider than the total width of your shoulders. Lift the bar off the ground, or from blocks, to a standing position. Slowly lower the bar down until it is positioned slightly above your knee caps. This is the "Hang" position. Remember to keep your shoulders over the bar at the start of the lift. Keep your back flat and chest up as you elevate the bar until it reaches the upper part of your thighs. This first pull phase is controlled and is only for getting the bar into the proper position for the second pull phase. The second pull phase is very explosive and is initiated by extending your hips through the bar completely, shrugging your shoulders up, and pulling the bar as high as possible. Lead this pull phase with your elbows so the bar stays close to your body. Return to the hang position and repeat for the required number of repetitions. Once the first repetition is done you do not have to lower the bar back down to the ground. Start the remaining reps from the hang position.


Hang Snatch High Pull



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  #10  
Old 04-27-2008, 11:03 AM
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Power Clean
It is necessary to use Olympic lifting Bumper plates, and prefered to have a high quality bar with free spinning bearings specifically designed for Olympic lifts. Approach the bar and position your feet slightly inside shoulder width. Place your hands on the bar with a grip that is just outside the width of your hips. Keep your back flat and your shoulders over the bar in the bottom position. Lift the bar off the ground with your legs not your back, until the weight clears your knees. Don't yank the bar off the ground. This will destroy the proper back angle needed to lift safely. This is the first pull phase and it must be done correctly. Any problems here will be magnified and make the other phases of the lift impossible to perform. The second pull phase involves accelerating your hips forward and shrugging your shoulders when the bar reaches the middle to upper portion of your legs. The third phase involves quickly dropping under the bar to catch the weight. Keep the bar close to your body throughout the movement. Finish the lift by standing tall with your elbows pointing forward, your hands open and the bar resting on your fingertips and shoulders. Return the bar to the starting position by rolling the bar off of your shoulders, and allowing the bar to drop to the floor. Take care that the lifting area if free of weights or any other object that the bar could land on or bounce off of. This exercise is the key for power development and for transitioning the strength your build in the weight room onto the playing arena!


Power Clean



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