Weightlifting, weight training, working out, training, Olympic lifts, power lifting, Strongman. All of these terms are very similar in that they involve lifting weights. Which ever you prefer, pounds or kilograms, different lifting styles have very closely related names but are actually very different in execution of how they are lifted. On one hand, weight training is defined as lifting weights in more of a typical workout sessions style involving the bench press, row variations, pull-ups, etc. On the other hand “weightlifting” refers to the two Olympic style lifts, clean & jerk and snatch. When all of these terms are interchanged, it is difficult to properly decipher what style of training session is truly being performed. Understanding the terminology is important in my eyes.
Weightlifters have to master two (or three, depending on how you look at the C&J) high level movement that I personally believe to be the most difficult out of any of the weight training disciplines. Week seven’s education comes from Bill Stearn, a former intern here at Northeastern University who competes as a weightlifter. Bill went through an expedited progression of the snatch with us, the most technical and difficult lift to master. Taking weights that exceed bodyweight from the floor to a full standing overhead position is an incredible feat that takes immense skill and commitment to the sport of weightlifting to actually become proficient at; And as a coach it takes a keen eye and a good understanding of biomechanics to watch a lifter execute a highly technical skilled movement like the snatch and adequately give feedback on it.
There is no one set way to teach the progression of the snatch. Bill started with a simple mid-thigh hip hinge to standing drill using a PVC instead of a bar. After the hip hinge we grabbed the bar and did the same movement. We then put weight on the bar, started from the floor and finished at the first progression (standing tall; bar ends at hip crease). The second to last progression was adding the pull, then onto the toes, then finally a shrug. Those three movements were performed segmentally. The last progression was a full, from the floor, snatch. The progression was interesting because the first loaded bar we used started from the ground versus in the hang or blocks first.
My personal favorite way to teach the progressions of the snatch or clean and jerk is the same as Glenn Pendlay. I think it is the easiest progression as well as the easiest terminology for the athlete to understand. With some athletes, I even prefer to start them in a mid-thigh position by utilizing technique boxes so that grip strength and fatigue don’t factor in. However, it’s clear that there are many, many different progressions that all mold great lifters. Bill did a great job looking at my turn over between the second pull and the third pull of the snatch. I didn’t bend my elbows as efficiently as possible and now am aware of why my bar path strays too far. Every coach looks at different aspects of the lifts; Bill caught my turnover and it has been helpful during my few training sessions I’ve had since then.