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  1. #1
    RX MEMBER Sistersteel's Avatar
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    Thumbs up How to's of Olympic Style Weightlifting

    Finally, demo videos for the snatch made to address some of the most common issues with beginner and intermediate lifters.

    Part 1: Setting up

    [ame="http://www.youtube.com/watch?v=z5hKiqBhEs8"]YouTube - Snatch Demo Series Part 1: Snatch Diagnostics/Setup[/ame]

    Part 2: Dead Hang Snatch
    [ame="http://www.youtube.com/watch?v=LNk-T2VF1L8"]YouTube - Snatch Demo Series Part 2: Dead Hang Snatch[/ame]

    Part 3: Snatch Balance/Drop Snatch
    [ame="http://www.youtube.com/watch?v=j6epczoayrk"]YouTube - Snatch Demo Series Part 3: Snatch Balance/Drop Snatch[/ame]

    Part 4: Pulling Sequence From Above the Knee
    [ame="http://www.youtube.com/watch?v=MsGFiI5YYbA"]YouTube - Snatch Demo Series Part 4: Pulling Sequence from Above the Knee[/ame]

    Part 5: Pulling From Above the Knee
    [ame="http://www.youtube.com/watch?v=eN10ZjuHp_0"]YouTube - Snatch Demo Series Part 5: Pulling from Above the Knee/ Hang Snatch[/ame]

    Part 6: Pulling Sequence From the Floor
    [ame="http://www.youtube.com/watch?v=4Rbv9qYdt_g"]YouTube - Snatch Demo Series Part 6: Pulling Sequence from the Floor[/ame]

    Part 7: Eccentric Pulling
    [ame="http://www.youtube.com/watch?v=Cq0tlv1zJNQ"]YouTube - Snatch Demo Series Part 7: Eccentric pulling[/ame]

    Part 8: Accessory Pulls
    [ame="http://www.youtube.com/watch?v=PE-PWFaNe08"]YouTube - Snatch Demo Series Part 8: Accessory Pulls[/ame]

  2. #2
    RX MEMBER Sistersteel's Avatar
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    Default Jerk Demo Vids

    Part 1: Setting up
    [ame="http://www.youtube.com/watch?v=AOtPcVLBV7E"]YouTube - Jerk Demo Series Part 1: Setting Up[/ame]

    Part 2: Dipping
    [ame="http://www.youtube.com/watch?v=PN3cL0-OD-I"]YouTube - Jerk Demo Series Part 2: Dipping[/ame]

    Part 3: Drive and Catch
    [ame="http://www.youtube.com/watch?v=AtODd6SgL50"]YouTube - Jerk Demo Series Part 3: Drive and Catch[/ame]

    Part 4: Jerk Balances
    [ame="http://www.youtube.com/watch?v=lQS5dksl_Ds"]YouTube - Jerk Demo Series Part 4: Jerk Balances[/ame]

    Part 5: Other Types of Jerks
    [ame="http://www.youtube.com/watch?v=NkvzngtCfAs"]YouTube - Jerk Demo Series part 5: Other types of jerks[/ame]

    Part 6: Other Jerk Assistance
    [ame="http://www.youtube.com/watch?v=CI6lofKLQ78"]YouTube - Jerk Demo Series Part 6: Other Jerk Assistance[/ame]



    Misc Stuff Regarding Bar Height:

    For the Clean
    [ame="http://www.youtube.com/watch?v=QOVV8sRPWao"]YouTube - Clean Analysis: Clean Bar Height[/ame]

    For the Snatch
    [ame="http://www.youtube.com/watch?v=J737WlAwv-o"]YouTube - Snatch Analysis: Bar Height Among 3 Different Drills[/ame]

  3. #3
    RX MEMBER Sistersteel's Avatar
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    Post How to's of Olympic Style Weightlifting

    ***How to Do a Snatch Lift in Weight Lifting ***



    1. Step 1
      Step to the bar and get positioned. Place your feet hip-width apart, with the bar directly over the balls of your feet. Set the bar right over the point where your toes meet the rest of your foot.
    2. Step 2
      Assume the starting position. Bend your knees, lower your hips and grip the bar with your hands. The hands should be in a wide position - wider than shoulder width - so that you can do a full squat with the bar at arm's length overhead. Comfort is the key. Drop the hips as though you were going to sit in a chair.
    3. Step 3
      Start the lift. Keep your back slightly arched and push your feet as though you were trying to push through the floor. As you lift off of the floor, you want your hips, shoulders and the bar to all come up together at the same rate.
    4. Step 4
      Keep the bar as close to your legs as possible as you raise the bar past your knees. The bar should brush your thighs as you lift it.
    5. Step 5
      Drive your legs and lift your body to a complete extension, in a jumping motion, as the bar reaches mid-thigh. Prepare to extend the bar overhead.
    6. Step 6
      Shrug your shoulders back and start to bring the bar up and overhead. Lift your elbows out to the side and keep them above the bar for as long as possible. Propulsion and explosion are the keys as you lift the bar.
    7. Step 7
      Pull your body under the bar when you have reached the point where it is high enough to control. This is a quick move that gets your body in position to finish the lift.
    8. Step 8
      Catch the bar and drop under it, in a squat position with your legs bent and the bar overhead.
    9. Step 9
      Lock your arms so that the bar is overhead, and rise up out of the squat position to finish the lift. Once you get up, make sure your feet are on line. Wait for the referee to give you the down signal and then set the bar back down.


    Tips & Warnings

    • The key to this lift is in the quick "flip" when the bar reaches shoulder height. A fast lifter who can get under the bar is in good position to lift the weight.
    • Make sure you feel comfortable before you lift. That's half the battle.
    • This is a very difficult procedure, so be sure to use the proper technique.
    • Attempt this lift only with proper supervision.
    • Lift only weights that are within your capabilities.
    Last edited by Sistersteel; 07-24-2009 at 04:07 AM.

  4. #4
    RX MEMBER Sistersteel's Avatar
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    ***How to Do a Clean and Jerk in Weight Lifting***



    1. Step 1
      Step to the bar and get positioned. Place your feet hip-width apart with the bar directly over the balls of your feet. Set the bar right above the point where your toes meet the rest of your foot.

    2. Step 2
      Use a closer grip than you would with a snatch lift. Place your hands just about shoulder width apart.

    3. Step 3
      Begin to lift the bar by pushing your feet through the floor. Barnett advises, Keep your shoulders, hips and the bar all moving at the same rate of speed. The bar will get to about mid-thigh.

    4. Step 4
      Give your shoulders a big "shrug" and jump your feet out to the sides as you raise the bar to your shoulders.

    5. Step 5
      Catch the bar across your shoulders with your elbows held high. You'll be in a squat position with bar slightly under your chin.

    6. Step 6
      Be careful not to let your elbows touch your knees - this is an infraction that will disqualify your lift.

    7. Step 7
      Slowly rise up out of the squat until you're standing straight with the bar on your chest.

    8. Step 8
      Catch your breath and get ready for the next stage of the lift. Take a deep breath and dip down before you raise the bar overhead. Have you ever had someone come up behind you and put their foot at the back of your knee? That's the sort of movement you'll feel in your legs as you begin the dip portion of the lift.

    9. Step 9
      Push your feet back into the floor as you dip - you'll feel the weight begin to rise quickly as you get into an erect position. The bars actually bend and whip as the weight first comes down and then begins to rise above you.

    10. Step 10
      Split your feet with one leg forward and the other one back. Bring them on line, and wait for the judge.


    Tips & Warnings

    • Because of the pause in the lift at the shoulders, lifters can generally lift more in the clean and jerk than in the snatch.
    • Feel comfortable before lifting, and step to the bar with confidence.
    • Speed is your best asset.
    • This is a very difficult procedure, so be sure to use the proper technique.
    • Attempt to lift only with proper supervision.
    • Lift only weights that are within your capabilities.

  5. #5
    RX MEMBER Sistersteel's Avatar
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    ***How to Get Into Olympic Weight Lifting ***


    1. Step 1
      Decide if Olympic weight lifting is something that you want to do.
    2. Step 2
      Contact the United States Weightlifting Federation by visiting its Web site (usaweightlifting.org). This is the official organization for Olympic weight lifting. Tell them where you live (city and state); they will be able to tell you where to find clubs and coaches.
    3. Step 3
      Go to the nearest certified club or gym in your area for a site inspection.
    4. Step 4
      Select a gym and a certified coach to work with. Don't start on your own.
    5. Step 5
      Learn to go through the steps in lifting by working backward. The biggest mistake people make is to try and get in position and lift from the floor. It is important to learn backward - from the point where the bar is in the air. Break down the lift from the last moment to the first. Coaches know this and will teach you where your body is supposed to be in the course of a lift.


    Tips & Warnings

    • Only go to clubs that have been certified by the International Weightlifting Federation.
    • Develop a comfort level with a coach. Look for someone who has had success with other lifters. Levels vary, but find someone who has the certification so you begin to pursue the sport properly right from the start.
    • Find lifters who have worked with your coach and interview them about their experiences.
    • Make sure you're in reasonable shape before starting any weight lifting program.
    • Try and find a program that works with your schedule so that you will stick with the training.
    • Power lifting and Olympic weight lifting are very different. Don't think that just because you are a power lifter you can move right into Olympic-style weight lifting.

  6. #6
    RX MEMBER Sistersteel's Avatar
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    ***How to Train like an Olympic Weight Lifter ***


    1. Step 1
      Plan on training twice a day on Mondays, Wednesdays and Fridays and at least once a day on Tuesdays and Saturdays.
    2. Step 2
      Work on squat lifts and overhead lifts in the morning sessions. This is where you try and build strength. You may lift a little heavier weight and do some military presses in the morning to build your shoulders.
    3. Step 3
      Practice the technical exercises in the afternoons. "he second session of the day is where you'll try and perfect technique. You may work on the actual snatch and clean and jerk lifts, but also do exercises that help you with individual elements of the lifts.
    4. Step 4
      Do additional abdominal work in the second session. Build a natural belt around the abdominals. Do crunches, jackknifes and hanging leg raises all to strengthen Your abdominal muscles.
    5. Step 5
      Work on the technical lifts on Tuesdays and Saturdays. You do power snatches and power cleans on those days. These are lifts that focus on the individual power elements.


    Tips & Warnings

    • Power plus speed equals strength. Work on building strength, not bulk.
    • Lift every weight as quickly and as explosively as possible. Try to stay strong but stay quick as well.
    • Focus on your technique. It can be as important as raw strength.
    • Never push too much weight. Injuries are a key part of the sport. If you are injured, you can't train. So stay within your limits.
    • Don't overtrain. Be sure to take at least one day off a week. Weakness can set in if you overtrain.

  7. #7
    RX MEMBER Sistersteel's Avatar
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    ***How to Watch Olympic Weight Lifting ***


    1. Step 1
      Find an event to attend. Visit the U.S. Weight Lifting Web site and click on the calendar icon to see a list of events. You're going to see a dynamic and explosive sport.
    2. Step 2
      Understand the rules of Olympic weight lifting. In competition, each lifter gets three lifts in the snatch, which is the first event, and then three lifts in the clean and jerk. The best lift in each is added up and that is how you get your total.
    3. Step 3
      Listen to the announcer. A good announcer will explain whether a lift is good, and also mention what is coming up next. An announcer can make all the difference in your experience as a spectator.
    4. Step 4
      Look for explosive lifts. Olympic weight lifting is all about speed. Watch for the lifters to explode into the lifts as they set themselves. Watch for locked elbows at the finish of the lifts.
    5. Step 5
      Keep an eye on the lights on the scoreboard. As lifters put the weights down, look for the lights on the scoreboard. Three referees will press buttons: a white light if it is a good lift or a red light if the lift is not good. Two out of three rules, so if you see at least two white lights on the board you know the lifter will get credit for the lift.
    6. Step 6
      Watch the different weight classes. There are eight different weight classes for male lifters and seven for women. These are based on the size of the lifters obviously. The women are up and coming and a lot of fun to watch.
    7. Step 7
      Don't be afraid to cheer. Olympic lifting is a lot of fun. The lifters really get excited when the crowd is into the event.


    Tips & Warnings

    • Don't be confused between Olympic weight lifting and power lifting competitions. Olympic weight lifting is a sport that is built around just two different lifts.
    • Try to find an event that features both men and women lifters.
    • Stay out of the lifting areas. Dropping weights can be dangerous.

  8. #8
    RX MEMBER Sistersteel's Avatar
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    ***How to become an Olympic Weight Lifter ***


    1. Step 1
      Begin training as a weight lifter by joining a local gym and obtaining a certified coach to help you learn how to lift properly. Work on your weight lifting skills 3 to 5 times a week to build up the skill and strength necessary to enter contests.
    2. Step 2
      Search online or through resources at your local gym for weight lifting contests so you can begin building a name for yourself in the weight lifting circuit. Gyms often hold weight lifting competitions, in addition to annual contests, all throughout the year in many countries. Enter at a beginners level and frequent other contests so you can get a feel for how the competitors train.
    3. Step 3
      Find an experienced and contest savvy Olympic weightlifting champion and trainer. You should seek this trainer only after you have had some initial training as a weightlifter so as to not waste their time. Request private work out sessions with the professional to learn professional trade secrets and get the inside track into reputable contests to build your reputation.
    4. Step 4
      Work on a routine that is Olympic weightlifting standard; consisting of snatch high pull, clean high pull, push press, and the jerk or split jerk. Develop a routine that integrates these standard weight lifting moves so you can perfect the necessary moves needed to make an Olympic qualifying round.
    5. Step 5
      Join the National Weightlifting Association. Make sure you are part of a club that is also part of the association so you can receive information on Olympic qualifying rounds and compete with others in the field. Qualify for the Olympic trials through hard work and dedication to the craft. You must perfectly execute the necessary moves used in an Olympic weight lifting competition.


    Tips & Warnings

    • Train for at least 3 or 4 years before attempting to qualify for Olympic trials. It is typical amount of time necessary to build the strength and knowledge to compete on the Olympic level.
    • Work out with different coaches to get different perspectives on weight lifting and integrate these approaches into your own routines for maximum results and efficacy.
    • Stay clear of drugs and enhancers that could impede your qualification in Olympic trials. You will be disqualified if any illegal substances are found. Illegal is defined by the Olympic committee and is not restricted to illegal street drugs or steroids.
    • Do not attempt weightlifting routines without proper guidance from a coach.

  9. #9
    GYM RAT AlanH's Avatar
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    as always sister steel helpful and informative

  10. #10
    RX MEMBER Sistersteel's Avatar
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    Quote Originally Posted by AlanH View Post
    as always sister steel helpful and informative
    Glad you enjoyed these! I did not think anyone noticed this thread. I am really happy you found it helpful

  11. #11
    MUSCLEHEAD toddbz's Avatar
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    Quote Originally Posted by Sistersteel View Post
    Glad you enjoyed these! I did not think anyone noticed this thread. I am really happy you found it helpful
    Oh I copied every one of them and watch both these and the jerk ones regularly.
    Actually I intently read everything you and BI put up. So please continue with the good stuff...plus the avi doesn't hurt...there I said it ;P

  12. #12
    GYM RAT
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    Only reading this now, awesome posts

  13. #13
    OLYMPIAN Ibarramedia's Avatar
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    Great tips and advice Sistersteel. I've wanted to dabble in this but no one realy does this kind of lifting in your typical gym. Since I lift alone at home, I guess I would have to be very careful with this.

  14. #14
    ARNOLD LIKE BrotherIron's Avatar
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    Quote Originally Posted by Ibarramedia View Post
    Great tips and advice Sistersteel. I've wanted to dabble in this but no one realy does this kind of lifting in your typical gym. Since I lift alone at home, I guess I would have to be very careful with this.
    Yes you would. You can do this on your own and honestly if you don't have any intention in competing I wouldn't worry about the Snatch. The Clean & Jerk However is easier to learn imho and have ALOT of carryover in many different lifts.

    You'd want to get a pair of Oly shoes (VS shoes aren't very $), an Oly bar (you could get a pendlay bar), some bumper plates, and build a platform.

    You'd be surprised though there are Oly Training Facilities all over and alot of the Crossfit gyms are equipped with Oly Lifting equipment.

  15. #15
    Forum Leader: Rx Strength Headquarters robert da strongman's Avatar
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    good vids

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