Olympic Lifts: Types, Benefits, and How Tos
Curious about Olympic lifts and how to incorporate them into your workout routine? We can help!
In this article, we discuss the two true Olympic lifts, how to perform them, how to focus on specific movements to make your Olympic lifts better, and the benefits that come with this form of training.
The True Olympic Lifts
Currently, there are only two true Olympic lifts used in the actual Olympics. Those lifts are:
- Clean and jerk
- Snatch
Both the clean and jerk and the snatch are movements that make it easier for a lifter to transfer weight from the ground to overhead as safely and efficiently as possible.
Clean and jerk
The ultimate goal of the clean and jerk is to move a weight from the ground to overhead, but the lifter does so by “catching” the barbell on the front of their shoulders (the clean) and then “pushing” it overhead (the jerk).
What sets the true Olympic clean and jerk apart from other movements (some of which are discussed in the next section) is the fact that the lifter must:
- Catch the barbell on the front of their shoulders and perform a front squat (typically in one fluid motion)
- Perform a split lunge during the jerk portion of the movement
Benefits: The clean and jerk is a compound exercise that works numerous muscles and muscle groups all in one explosive movement (including the quadriceps, glutes, hamstrings, back, triceps, shoulders, and core).
The clean and jerk can also improve power, explosiveness, coordination, balance, cardiovascular health, and bone density.
How-to: Stand over a barbell with your feet about hip-width apart. Squat down and grip the bar so that your hands are just wider than your feet. Keeping your arms straight and your core engaged, use your legs to drive the barbell up to your hips.
Once there, extend your hips forward explosively to elevate the barbell further and drive your body down under the bar to catch it on the front of your shoulders (a.k.a. the front rack) in a full squat position.
Stand up with the weight still in the front rack position.
From here, dip down a few inches by bending your knees slightly, then drive upward as explosively as possible. Drop down under the bar in a split lunge stance and straighten your arms so that you’re holding the barbell overhead.
Once the barbell is completely under control (and still overhead), shift your weight so that you can bring your feet together in a normal standing position.
That’s one clean and jerk.
Note: The dynamic nature of the clean and jerk means it can be dangerous for lifters who are not properly trained in the component movements. Talk to a personal trainer before attempting heavy clean and jerks.
Snatch
The ultimate goal of the snatch is to move a weight from the ground to overhead in one smooth movement without stopping in-between.
What sets the true Olympic clean and jerk apart from other movements (some of which are discussed in the next section) is the fact that the lifter must catch the barbell overhead and perform a full overhead squat (typically in one fluid movement).
Benefits: The snatch is a compound exercise that works numerous muscles and muscle groups all in one explosive movement (including the biceps, triceps, quadriceps, glutes, hamstrings, upper and lower back, shoulders, and core).
The snatch can also help improve power, explosiveness, coordination, and speed.
How-to: Stand over a barbell with your feet about hip-width apart. Squat down and position your hands in a wide, overhand grip. Keeping your arms straight and your core engaged, use your legs to drive the barbell up to your hips.
Once there, extend your hips forward explosively to elevate the barbell further and drive your body down under the bar to catch it overhead (a.k.a. the overhead squat position).
Keeping your arms locked out and the weight overhead, drive your feet down “through” the floor and stand up so that your body is fully extended.
That’s one snatch.
Note: The dynamic nature of the snatch means it can be dangerous for lifters who are not properly trained in the component movements. Talk to a personal trainer before attempting heavy snatches.
Movements Within the Olympic Lifts
Deadlift
Benefits: While the deadlift is decidedly hip and leg-dominant (meaning that it works the muscles in those areas), some weighted variations also engage the core, back, shoulders, and arms.
How-to: To perform the deadlift, stand with your feet hip-width apart, bend your knees slightly, and push your hips back like you’re trying to close a car door.
Hinge forward, keeping your knees bent until you feel a stretch in your hamstrings and glutes.
Grip the bar, engage your core and back to stabilize your spine, and then squeeze your glutes and push “through” the floor to move the barbell up the front of your legs until your body is in an upright, standing position.
Clean
Benefits: The clean is a leg-dominant exercise, but it also engages the arms, shoulders, back, and core while improving balance, power, and coordination.
How-to: Stand over a barbell with your feet about hip-width apart. Squat down and grip the bar so that your hands are just wider than your feet. Keeping your arms straight and your core engaged, use your legs to drive the barbell up to your hips.
Once there, extend your hips forward explosively to elevate the barbell further and drive your body down under the bar to catch it on the front of your shoulders (a.k.a. the front rack) in a full squat position.
Stand up with the weight still in the front rack position.
That’s one clean.
Front squat
Benefits: The front squat strengthens the muscles in your lower back, hips, and legs while also engaging your core, arms, upper back, and shoulders to keep your body stabilized.
How-to: Position a barbell on the front of your shoulders (either by cleaning it from the floor or by lifting it out of a squat stand or power rack).
Set your feet about shoulder-width apart with your toes turned out slightly. Keep your feet flat on the floor.
Push your hips back and lower them toward the floor (as if you were sitting down in a chair) while keeping your chest up and the barbell resting on the front of your shoulders.
Once your knees reach a 90-degree angle, push through your heels to stand back up
Push jerk
Benefits: The push jerk is a way to train the jerk portion of the clean and jerk that’s a bit less technically demanding.
Because it focuses on elevating a weight overhead, the push jerk predominantly works the arms, shoulders, upper chest, and upper back (but also engages the core, hips, and legs for stability).
How-to: Position a barbell on the front of your shoulders (either by cleaning it from the floor or by lifting it out of a squat stand or power rack).
Bend your knees slightly and then drive up explosively while pushing the barbell overhead. Bend your knees into the quarter-squat position and catch the barbell with straight arms.
Straighten your knees while keeping the barbell still overhead and return to a standing position.
That’s one push jerk.
Overhead squat
Benefits: The overhead squat is a compound exercise that strengthens your upper body, core, hips, and lower body at the same time.
How-to: Start with the barbell overhead (as it is at the end of the clean and jerk, snatch, and push jerk). Depending on your skill and the goals of your training, you can clean and jerk the weight into position or retrieve it from a rack and press or jerk it above your head.
Position your feet about shoulder-width apart. Keeping your arms straight, the weight overhead, and your core engaged, lower yourself into a squat and then use your legs to drive your body back up to the standing position.
That’s one overhead squat.
Choose Titan for Your Olympic Lifting Needs
If you want to incorporate Olympic lifts into your training, you’re going to need an Olympic barbell. But buying the right Olympic barbell — or any barbell for that matter — isn’t a one-size-fits-all activity.
That’s why we recommend learning about the various options out there (including Olympic barbells, standard barbells, strongman barbells, trap barbells, safety squat barbells, etc.) and talking to a professional.
Titan Fitness can help.
We pride ourselves on offering premium fitness equipment — from barbells of all sizes and shapes to power racks and weight plates — without the premium cost.
We use high-grade materials so our equipment will be tough, strong, and reliable for years to come — without breaking the bank.
Our goal is to help you crush your goals without the stress of a heavy price tag.
For tips on choosing equipment for all of your exercise needs and taking your workouts to the next level, visit Titan.Fitness today.