Weightlifting is an Olympic sport where you lift a barbell from the floor to overhead. Unlike bodybuilders, for weightlifters, muscle size is not important at all. Weightlifting is all about physical and mental strength, technique, and explosive power. Olympic weightlifting develops functional strength by engaging the major muscle groups. That’s one of the reasons why weightlifting training methods are also used in other sports—for example: track and field, football, etc.
Important: Don’t start a weightlifting routine without an experienced coach!
Find more weight training topics and exercises at the weight training main page.
Description
The sport of Olympic weightlifting consists of two events:
Snatch
World-class weightlifters can snatch 200 kg (450 lbs).
The snatch is the faster lift, but you can lift less weight than in the clean and jerk.
Movements:
- The Pull – Pull the bar up as high as you can.
- The Quick Drop – Drop under the bar to catch it before it reaches its highest point.
- Overhead Squat – Catch the bar in a squat position with arms extended overhead.
- The Squat – Stand up from the squat with the bar still overhead.
Exercises:
- First Pull
- Second Pull
- The Shrug
- The Jump and Quick Drop
- The Overhead Squat
Clean and Jerk
World-class weightlifters can clean and jerk 250 kg (560 lbs).
The clean and jerk is slower because you first lift the bar to your shoulders, then drive it overhead using your legs.
Movements:
- The Pull – Pull the bar as high as you can (up to shoulder level).
- The Drop – Let the weight drop onto your chest and shoulders.
- The Squat – Catch the bar in a squat position.
Then, the Jerk (3 parts):
- The Dip
- The Drive
- The Split, Squat, or Catch (all are valid techniques)
Exercises:
- High Pulls
- Hang Jump Shrugs
- Pull Under and Jump
- Front Squat
- Jump Dips
- Long Jerks
- Romanian Deadlift (RDL)
More Exercises and Non-Olympic Lifts
- Clean and Press (or just Press)
- Front Squats and Back Squats
- Snatch Balances
- Quick Drop
- Jerks
- Deadlifts
- Presses
- Bench Press
- Curls
- Good Mornings
Advice
- Rest is as important as training. Every workout causes micro-injuries in your muscles. Without enough recovery time, you risk overtraining and injury.
- Proper technique is essential. Poor form will lead to injuries before you make any progress.
- In competition: You must lift the bar to at least knee level within 60 seconds after the bar is ready. If attempting two lifts in a row, you get 135 seconds.
- Three judges determine whether your lift is valid. Two out of three must signal with a white light for the lift to count.
- Training frequency: Pros train 3–4 times per week (2 hours/session). Olympians may train 6 days/week, 3–4 hours/day.
- Shorter athletes often excel in weightlifting.
- Never train alone—always work with a qualified coach.
Suggestions
- Powerlifting
- Bodybuilding
- Sports Injuries
