Olympic Weightlifting (AND Variations) Guide- Revised

Olympic Weightlifting Guide

Olympic Weightlifting Variations 

The technical skill required to properly perform the Olympic lifts cannot be overstated, and hence, the need for proper coaching becomes apparent if proficiency is to be achieved in arguably the single, best movements for the development of athletic prowess. This is in part due to the ability of the Olympic lifts to develop the explosiveness (RFD), coordination, and whole-body strength, while simultaneously mimicking the change of direction demands (at least vertically), that so many sports require.  

While the benefits to learning and performing the Olympic lifts are numerous, their appropriateness and prescription with all patient athlete’s is not warranted, especially in the rehabilitation setting (versus the performance sector). LE and UE flexibility and mobility constraints often preclude some patient athlete’s from effectively and efficiently performing the Olympic lifts due to their inability to ascertain certain required positions within the lifts. While these issues are certainly something the patient athlete can work towards resolving, the treating clinician must always keep in mind the time constraints they have with regards to the rehabilitation of a specific patient athlete as designated within the plan of care. Unless the patient athlete actively competes in the sport of Olympic Weightlifting, substitutions of the Olympic lifts with various jumps, leaps, hops and MB throws may be a better utilization of time for the treating clinician. Nevertheless, variations of the Olympic lifts are detailed below and should be prescribed as treating clinicians see fit with regards to enabling patient athletes to reach their goals. 

It should be noted by the treating clinician that plyometric boxes of varying heights can be utilized when teaching patient athletes, the different positions of the following interventions, although they will not be detailed in this text due to time and space constraints. Additionally, it should be noted that spotters should NEVER be utilized with the teaching of the Olympic lifts as proper “missing” technique must be established before the loading and implementation of the traditional lifts (this is also not detailed in this text due to time and space constraints).

Barbell Clean/Snatch Deadlift

Position 1: 

Achieving a proper set-up cannot be overstated as the entire outcome of any lift invariably relies on a patient athlete’s discipline to maintain certain positions while under heavy load, beginning with the set-up. The ONLY difference between a clean and a snatch deadlift (and any associated variations of each that follow) in terms of technical mastery is HAND PLACEMENT on a barbell as the positions for both lifts are the SAME. It should be noted that an experienced patient athlete performs a clean and snatch deadlift as a means of overload for the clean and snatch interventions, respectively. This is because the intent of the deadlift variations is to NOT “catch” the weight (the third and fourth pull are usually not performed), but to reinforce the patient athlete’s ability to move into each of the following positions seamlessly, without movement faults or compensations. However, these deadlift variations are advocated for and used in this text here to teach patient athletes the basic positions of the traditional Olympic lifts, as it is strongly encouraged that all positions be mastered with a dowel rod of PVC pipe before introducing extra external load. 

For a clean, the patient athlete’s hand placement is that of their front squat (see Front Squat intervention is Bilateral Squat Series). For a snatch, the patient athlete’s hand placement (through bilateral UE abduction) is that of where the barbell sits firmly into their hip crease when their arms are fully extended - while simultaneously standing with slight ankle, knee, and hip flexion (position 4, see below).

Once the patient athlete’s grip width is ascertained, the bottom position becomes simple…. The patient athlete will descend into as much ankle, knee, and hip flexion as needed (that is still within their LE mobility and stability joint constraints) for their knees to be PARALLEL or FORWARD to the crook of their ELBOW JOINTS (cubital fossa). This should shift most of the patient athlete’s bodyweight (BW) forward (anterior) onto their big toe joint (1st MTP joint). Patient athletes should rotate their elbows out (via an internal rotation of their shoulders) to place their upper extremities (UE’s) into their most stable position. 

From this bottom position, patient athletes should focus on a spot on the wall directly in FRONT of them throughout the DURATION of the lift (use external cues like placing tape on a wall slightly above eye level that is directly in front of your patient athletes) to take advantage of the head-hips relationship in patient athlete’s. Patient athlete’s must also keep the barbell (BB) as close as possible to their body (shin’s in this case) throughout the duration of the lift if proper performance of the Olympic lifts is desired – this is achieved through proper latissimus engagement by taking the “slack out of the bar” through pulling up and back on the barbell with the UE’s only until a “click” is heard. 

Position 2 (AKA the “1st pull”): 

Position 2 covers the span of time it takes the patient athlete to move the barbell from position 1 to the time it takes the patient athlete to move the barbell to the bump on their tibia directly below their kneecap (the patient athlete’s tibial tuberosity). During this time, the patient athlete’s BW should be shifting from their 1st MTP joint to their mid-foot, which necessitates the BB to not only displace vertically, but also horizontally. This should occur through the patient athlete performing the lift with the thought process of “leading with their SHOULDERS and CHEST”. The patient athlete’s hips CANNOT shoot up before their chest, as both should extend in tandem! It cannot be overstated that this occurs through proper weight shifting versus UE use as this will predispose an athlete to issues such as “looping” (excess anterior barbell displacement) later in the lift. Position 2 ends at the patient athlete’s tibial tuberosity (TT) with the knees forward roughly 15 degrees or so from perpendicular to the floor. 

Position 3: 

Position 3 begins at the patient athlete’s tibial tuberosity and ends just above the patient athlete’s kneecap (patella). Although this position spans a very short distance, the lift is usually made or lost here. The position requires the patient athlete to finish weight-shifting posteriorly (backwards) to the point where the patient athlete’s BW is now at their mid-foot to their heel, where it will stay throughout the next position (position 4). Block work from position 2 to position 3 usually helps with mastery of this posterior weight-shift. Position 3 ends with the patient athlete displaying vertical tibias and the BB just proximal to the athlete’s patella. 

Position 4 (AKA the “2nd pull)”: 

The vertical shin position established at the culmination of position 3 helps to shift the stress of the Olympic lifts to the patient athlete’s posterior chain where the primary movers for explosive endeavors, such as jumping, are located. This position begins where position 3 concluded and continues until the point of where the patient athlete extends his or her hips until they are in slightly flexed end-position just prior to that required for the third pull (see below). For the clean, the BB will be somewhere on the athlete’s mid-thigh. For the snatch, it should be in the patient athlete’s hip crease. The ONLY joint that moves during this entire pull is the HIP joint, as the patient athlete’s ankle and knee joints should be maintained in a perpendicular position that was achieved at the conclusion of position 3. 

It is important for the patient athlete to maintain three points of contact at their feet (tripod position) with regards to the ground/floor (big toe, small toe, and heel) through an “active” foot positioning regardless of where the patient athlete is in the execution of the intervention(s). Proper bracing mechanics, in conjunction with neutral spine position, as described in the squat series must also be maintained, as well as LE stacking.

The patient athlete will repeat for prescribed sets and reps as dictated by their treating clinician.  

Clean/Snatch 

Position 5 (AKA the 3rd pull): 

See description of Barbell Clean/Snatch Deadlift for proper execution and cueing.

Position 5 IS NOT required with the deadlift variations of the traditional Olympic lifts; however, it is described in this text now as all the following interventions (progressions) require its implementation.

Position 5 is where the famous expression used by so many coaches of “triple extension” comes into play. While it is true that a patient athlete wants to extend all three joints (ankle, knee, and hip) to some degree, rarely ever does a patient athlete need to jump or perform full ankle plantarflexion to correctly perform a clean or snatch (or associated variations). Force production immediately ceases once the feet of the patient athlete leave the ground, making it counter-productive in terms of lifting maximal/quasi-maximal weight. This is because the patient athlete’s main goal with regards to the third pull is to accelerate the barbell just high enough to “jump” below it, to catch it in their bottom most front or overhead squat position, respectively. Instead, a patient athlete should extend all three LE joints just enough to “jump out” their LE’s to the sides (via hip abduction bilaterally), or to turn their feet out laterally just enough (via hip and foot abduction), depending on personal preference. This is done to ensure a stable and appropriate front and/or overhead squat position (see Bilateral Squat Series and OKC Overhead Pressing Series, respectively, for descriptions) can be achieved by the patient athlete for the weight acceptance phase of the clean or snatch, respectively. 

Usually, when a patient athlete is accelerating the barbell (as they are completing the 3rd pull), the barbell makes contact somewhere between the patient athlete’s mid-thigh and just distal to their anterior superior iliac spines (ASIS’s) in the clean, and the barbell makes contact somewhere between the patient athlete’s ASIS’s and belly button in the snatch. The amount of contact (and hence momentum) the patient athlete imparts to the barbell is variable, as the barbell can just graze some patient athlete’s only. However, the contact should not be so great that it causes “looping” of the barbell to occur. Jon North’s “Hit and Catch” Drill[1](search on YouTube), is a good drill to practice with patient athletes who struggle making contact with the barbell, or who “pull” early with their arms due to UE sequencing problems in the clean and/or snatch. 

Once the barbell is caught in its lowest position, the patient athlete will simply stand up through extending their knees and hips. 

It should be noted that while the patient athlete’s LE’s primarily “move” the barbell into the receiving position of either a front squat and/or overhead squat for the clean and snatch interventions, respectively, the patient athlete’s UE’s also assist with this process. This process is commonly referred to as the 4th pull by some Olympic Weightlifting coaches. Depending on the training methodologies of the Olympic weightlifting coach and/or clinician, this cue is either heavily emphasized with patient athlete’s (through a verbal instruction of having all patient athlete’s “shrug” the barbell), or not at all, as it is assumed that patient athlete’s will natural perform this action without direct cueing (the coach with this methodology is more than likely trying to avoid the commonly encountered issue of “bar looping” with patient athletes – this is often due to patient athlete’s pulling “early” with their UE’s versus waiting until the full completion of the third pull detailed above). The treating clinician is encouraged to cue as they deem appropriate, regardless of what methodology they prefer. 

The patient athlete will repeat for prescribed sets and reps as dictated by their treating clinician. 

These interventions, and all interventions that follow, are considered accessory to the traditional clean/snatch Olympic lifts. This is since the timing and sequencing with regards to a patient athlete's LE’s and UE’s from the original Olympic lifts is altered. The author of this text highly advises that patient athletes become proficient in technique (as mastery takes a lifetime) with the traditional Olympic lifts before experimenting with the following interventions as the learning of multiple novice skills at once is an ineffective use of a patient athlete's time due to interference with motor recall.

Clean/Snatch High Pull 

See description of Clean/Snatch for proper execution and cueing. 

It should be noted that both interventions are usually performed from blocks set at heights tailored to the positions described above with regards to a patient athlete (tibial tuberosity, just proximal to the patient athlete’s patella’s, and position 5). However, patient athletes can perform these interventions from the floor if they desire. Also, it should be noted that an experienced patient athlete performs a clean and snatch high pull as a means of overload for the previously described positions for the clean and snatch interventions, respectively.

The patient athlete will perform this intervention from whatever prescribed position by their treating clinician exactly as previously outlined in the Clean/Snatch interventions, with one minor difference in the 3rd pull – instead of accelerating the barbell just high enough to “jump” below it, in an effort to catch it in their bottom most front or overhead squat position, respectively, the patient athlete will accelerate the barbell as fast as possible with their LE’s while then attempting to “shrug” and “upright row” it as high as possible. There is NO attempt by the patient athlete to “catch” this weight. 

The patient athlete will repeat for prescribed sets and reps as dictated by their treating clinician.  

KB Snatch

See description of Snatch, Snatch High Pull, Power Snatch and KB Swing for proper execution and cueing.

Essentially, the patient athlete will perform a KB Swing as previously described, with the intent of imparting enough momentum to the KB to have it travel to roughly the patient athlete’s belly button region. 

Once the KB reaches this area of the patient athlete, the patient athlete will perform the previously described snatch high pull intervention with the KB. The timing and sequencing of the patient athlete’s UE’s and LE’s between these two intervention transitions is critical as the patient athlete must not begin the high pull via an “Upright Row” until the KB begins to “float” vertically. This is to ensure that a smooth vertical pull only needs to be performed by the patient athlete, versus a vertical and horizontal pull (as would be the case if the UE vertical pull were initiated too early by the patient athlete, as the KB’s anterior superior translation to the end-range of the KB Swing intervention would still be occurring). 

Once the patient athlete completes the snatch high pull portion of this intervention, the patient athlete will triple extend all their LE joints just enough to “jump down” below the KB (as it continues to travel superiorly) in order to “catch” it in the overhead position. The patient athlete will then simply stand up by extending their knees and hips. 

The patient athlete will repeat for prescribed sets and reps as dictated by their treating clinician.

Landmine Snatch

See description of DL Snap Down, Landmine Press and Power Snatch interventions for proper execution and cueing. 

The patient athlete will perform a power snatch with a landmine (this is a unilateral intervention, with the UE of the patient athlete closest to the landmine usually gripping it), versus a standard BB, as previously detailed from any of the positions. 

While airborne, the patient athlete will essentially perform a rotational DL snap down, as previously described, while rotating 90 degrees toward the landmine (the patient athlete will start this intervention facing parallel to the landmine). It should be noted that the landmine will not be completely “locked out” overhead as in traditional BB Power Snatch intervention. Instead, the patient athlete will have the landmine pressed out overhead with bilateral UE fingers interlaced (as the non-involved/gripping UE of the patient athlete will grip the landmine during the 4th pull) as detailed in the landmine press intervention.

The patient athlete will repeat for prescribed sets and reps as dictated by their treating clinician.

Power Clean/Snatch 

See description of Clean/Snatch for proper execution and cueing.

The only difference between these interventions is that in this intervention, the patient athlete WILL NOT be descending into their bottom most front and/or overhead squat position (that is within their LE mobility and stability limits) when “catching” the weight. Instead, the patient athlete will be “catching” or accepting the weight in a position that resembles that of a partial squat – somewhere above “parallel” (the patient athlete should “catch” the weight in a position where their hip is superior to that of their knee joints). 

These interventions in theory should require the patient athlete to generate more power within their LE’s. It should be noted that these interventions can either be performed from the floor or with blocks from the above detailed positions. If blocks are utilized, then the term Hang is commonly used to denote this (the patient athlete could also perform the deadlift variations of the designated lifts by the clinician and then “pause” the barbell at the prescribed height in order to mimic the blocks – after the pause the patient athlete would then perform the prescribed intervention as the stretch reflex within the patient athlete’s neuromuscular system should have subsided providing the pause was long enough). For example, a Mid-Thigh Hang Power Snatch usually entails a patient athlete having a barbell set-up on blocks at mid-thigh height. From here, the patient athlete will perform a power snatch as detailed previously. 

The patient athlete will repeat for prescribed sets and reps as dictated by their treating clinician.  

Sport Power Clean

See description of Clean/Snatch for proper execution and cueing.

This intervention is usually performed by a patient athlete from a designated hang position, or as dictated by their treating clinician, although it should be noted that the patient athlete could perform this intervention from the floor if desired. 

This intervention can be performed with a myriad of weighted implements, including, but not limited to: DB’s, KB’s, and BB’s. 

The patient athlete will perform a clean, regardless of the external resistance used, as previously described. Once the patient athlete completes the 3rd pull of the clean, this intervention begins to vary from that of the previously described clean intervention: instead of the patient athlete “jumping” their feet out laterally to the sides via hip abduction as previously described, the patient athlete will instead perform a split stance where the back or posterior LE of the patient athlete should be fully extended at the hip and knee in order for the patient athlete to be plantarflexed at their ankle so that they can be weight-shifted onto the “ball” of their foot, as an imaginary straight line that is angled posterior inferiorly away from the patient athlete’s posterior hip but traveling through their lateral malleolus, lateral femoral condyle and lateral malleolus should be able to be visualized. The patient athlete’s anterior (forward) LE will be flexed at the hip, knee, and ankle (through ankle dorsiflexion) enough so that the patient athlete can successfully step on top of an external target – usually a plyometric box or bench roughly 12 to 18 inches in height. 

The whole point of this intervention is usually to mimic normal sprinting mechanics commonly experienced within patient athletes, as this intervention really targets the patient athlete’s front side running mechanics of being able to step “over” the opposite stance leg with maximal knee flexion and ankle dorsiflexion via a “cycle” motion. Obviously, if the patient athlete were not to flex their “swing” LE enough at the knee or hip, or if the patient athlete were not to dorsiflex their ankle high enough, the foot of the patient athlete would “catch” the box or bench, causing them to fall. 

Most strength and conditioning coaches that work with field-based athletes use interventions such as this one for dynamic correspondence towards a patient athlete’s innate sprinting mechanics. It should be known, however, that traditional Olympic weightlifting coaches would NEVER perform interventions such as this one for their athletes, in fact, they would probably scoff at its mere mentioning. This point is highlighted to the reader to demonstrate how all interventions should be tailored to each patient athlete individually based off the law of specificity, as all interventions should serve a purpose within the patient athletes LTAD plan to meet their sporting goals both training and rehabilitation wise. 

The patient athlete will repeat for prescribed sets and reps as dictated by their treating clinician.  

Described below are common assistance interventions commonly prescribed for the training program of Olympic Weightlifters and field athletes alike. These interventions have been advocated by many coaches and clinicians as some of the single, best, whole-body movements to develop athletic prowess. Many individuals maintain that these interventions (which can be programmed in a various assortment of fashions) develop explosiveness (RFD), coordination, and whole-body strength, while mimicking the change direction demands that so many sports require, in the most time efficient, “bang-for-your-buck” way fathomable.

Push Press

See description of Standing DB/BB Overhead Press for proper execution and cueing. 

The starting and ending position for a patient athlete in the push press is the same as in standing BB overhead press intervention. The only difference between the two interventions is that the patient athlete is afforded the opportunity to utilize their LE’s in the push press intervention (LE’s in a strict overhead press should remain “locked out” throughout the duration of the intervention).

Obviously, a patient athlete will be able to “lift” more weight in the push press intervention versus its standing counterpart since a patient athlete can utilize more of their muscle mass. Thus, the push press intervention is labeled in this text as a progression from the standing BB overhead press intervention since a patient athlete can take advantage of the principle of progressive overload.

To perform a push press, the patient athlete will “un-rack” the barbell and set-up in the previously described starting position of the standing BB overhead press intervention. From here, the patient athlete will “unlock” their knees to descend into approximately a “mini” or “quarter” squat (the depth a patient athlete will have to “squat” to perform this intervention correctly will obviously need to be individualized to each patient athlete through trial and error, so refinement of efficient technique occurs within that patient athlete). However, depth of descent into a “squat” is ultimately determined in a patient athlete by their ability to maintain a weight shift somewhere at or between their heel and midfoot, as a patient athlete SHOULD NOT descend deep enough into a “squat” where a weight shift anterior (forward) of their midfoot occurs (a patient athlete will squat much “deeper” in a barbell thruster intervention versus this intervention).

Once achieving a proper “squat” depth during the eccentric portion of this intervention, the patient athlete will rapidly reverse the movement by extending their LE’s at the knees and hips while pressing the barbell overhead as described in the Standing DB/BB Overhead Press intervention.

Timing and sequencing of the patient athlete’s UE’s and LE’s to take advantage of the “stretch shortening cycle” is crucial with regards to the performance of this intervention, especially if power/RFD or strength-speed is the goal. Much trial and error should be afforded to the patient athlete if mastery of this intervention is desired.

It should be noted that this intervention could be performed with DB’s versus a BB if a patient athlete has limited equipment available to them. Also, it should be noted that if the barbell version of this intervention is being performed, a patient athlete can have the barbell in front of their body in the “front rack” position, or across their back as described in the BB back squat intervention.

The patient athlete will repeat for prescribed sets and reps as dictated by their treating clinician.  

Push Jerk

See description of Push Press for proper execution and cueing.

The only difference between the two interventions is that in this intervention, a patient athlete will “jump under” (the patient athlete may also “jump” their LE’s laterally or out to the “sides” when “jumping under” the barbell in order to take their appropriate “squat” stance as this is based on a variety of factors, including but not limited to: hip anatomy, previous injury history, lever lengths in lower extremities and trunk, joint mobility, balance, pain, etc..) the barbell during the concentric portion of the push press intervention (the patient athlete will “jump under” the barbell after extending their LE’s at the knees and hips when enough momentum has been imparted to the barbell to have it travel superiorly overhead, all the while pressing the barbell overhead).

Essentially, the push press intervention requires a patient athlete to “dip and drive” when pressing a weight overhead, while the push jerk intervention requires a patient athlete to “dip, drive, and dip” again underneath an overhead weight to lift weights above those of the push press. It is important for the patient athlete to only attempt the second “dip” portion of the push jerk intervention AFTER ensuring that the barbell is traveling superiorly above the patient athlete’s head (in reality, the barbell is probably not traveling but a few inches above the patient athlete’s head when maximal loads are being attempted, however, if timed and sequenced correctly, this small “window” of time affords the patient athlete the opportunity to “jump under” the barbell so that they can “overhead squat” the external load back up the standing position- once it is “received” in the bottom “squat” position that is).

It should be noted that this intervention could be performed with DB’s versus a BB if a patient athlete has limited equipment available to them. Also, it should be noted that if the barbell version of this intervention is being performed, a patient athlete can have the barbell in front of their body in the “front rack” position, or across their back as described in the BB back squat intervention.

The patient athlete will repeat for prescribed sets and reps as dictated by their treating clinician.  

Split Jerk

See description of Push Jerk and Landmine Split Jerk for proper execution and cueing.

The only difference between the two interventions is the patient athlete’s “stance” during the second “dip” portion of the interventions.

In the push press, the patient athlete “jumped under” the barbell into a parallel stance that approximated their “overhead squat” stance. In the split jerk intervention, the patient athlete will enter an “in-line lunge” position where their posterior (back) hip and knee are completely locked out in extension and their posterior ankle is plantarflexed so that the patient athlete can extend their metatarsals and toes (phalanges) enough for a weight shift toward the ball of their foot (an imaginary straight line that is angled posterior inferiorly away from the patient athlete’s posterior hip but traveling through their lateral malleolus, lateral femoral condyle and lateral malleolus should be able to be visualized. This is again a rough guideline as many different Olympic weightlifting techniques exist, and it is not uncommon for a patient athlete to exhibit a technique with a narrower stance, and hence, greater knee bend than that just described). The patient athlete’s anterior (forward) LE will be flexed at the hip, knee, and ankle (through ankle dorsiflexion) enough so that the patient athlete is roughly in a quarter to half squat position on that LE. The foot on the forward LE should be flat on the ground and “actively” engaged throughout the intervention.

After achieving the described above position, the patient athlete will dismount from the original starting position by first stepping their front leg backward and then their back leg forward to the original starting position where the patient athlete’s feet were parallel while in a jumping stance.

It should be noted that this intervention could be performed with DB’s versus a BB if a patient athlete has limited equipment available to them. Also, it should be noted that if the barbell version of this intervention is being performed, a patient athlete can have the barbell in front of their body in the “front rack” position, or across their back as described in the BB back squat intervention.

The patient athlete will repeat for prescribed sets and reps as dictated by their treating clinician.

[1]  John North is a former American Weightlifter who trained under Glenn Pendlay.