Snatch

Snatch is the first event to be competed in weightlifting competition; it is executed from the platform in one single smooth continuous movement overhead. The barbell is pulled as high as the lifter can manage (normally to mid chest height) at which point the barbell is flipped overhead. With relatively light weights (as in the “power snatch”) locking of arms may not require re-bending the knees. However, as performed in contests, the weight is always heavy enough to demand that the lifter received the bar in a squatting position, while at the same time flipping the weight so it moves in an arc directly overhead to locked arms. When the lifter is secure in this position, he rises and waits for the referee’s down signal.

The lift requires not only great strength but also a high degree of shoulder flexibility, excellent balance, speed and most importantly the technique.

The PHASE:

	Approach the bar with back straight, crouch low and grasp the bar using hawk grip which is normally used in competition, with  its positioned over the balls of your feet. Legs should be bent with the buttocks close to the heels. Any kind of grip may be used; however it is standard to use a wide grip, with the hands near the ends of the bar. The chest should be puffed out and the shoulders slightly forward on the bar.
	Begin lifting. The hips, shoulder and bar should move at the same pace. Push from the toes and slowly transition the weight into  the mid- foot as you lift. The angle of the torso relative to the ground should remain constant
	Keep the bar close to your body as you lift- this ensures proper alignment of the body (the closer the barbell to the body the better). The bar should brush your legs a little on the way up.
	When the weight is at mid- thigh, accelerate the bar upward by powerfully extending the knees and hips (and  to some degrees of the ankles) until the body is fully erect. At the same time, shrug the shoulders. This part of the lift is known as the “scoop” or second pull. This is called the double knee bend style of lifting.
	At the apex of the bar’s height, pull your body underneath the bar, catching it with locked arms overhead while squatting. This  part of the motion requires a developed sense of timing and coordination and is the crux of the entire lift.
	Lock your arms with the weight overhead and stand up from the squat position.

This lift requires coordination, torso (core) stability and explosive power of the legs to generate the upward momentum required to snatch hundreds of pounds overhead. Tremendous speed is required to get underneath the bar after the second pull.

Clean & Jerk

The Phase

	BEGINNING- the athletes begins the clean by squatting down to grasp the bar. Hands are positioned approximately thumbs distance from hips using what is known as hook grip. The hook grip requires grasping the bar so that the fingers go over the thumb. This makes it much easier for the lifter to maintain his grip on the bar. The lifter’s arms are relaxed and just outside the legs with the bar up against the shins. The hips are as low as necessary to grasp the bar, with the feet placed approximately hip width. Weight is kept on the heels. Toes maybe pointed straight ahead or angled out according to t he lifters preference. The chest is up and the backis neutral to slightly hyper-extended. This is the starting position of the “pull” phase of the lift.
	CLEAN phase - after taking a big breath and setting back, the lifter jumps the bar up through triple extension (in very quick  succession) of the hips,knees and then ankles. When the legs have driven the bar as high as possible, the lifter under the bar by violently shrugging (contracting) the trapezius muscles of the upper back (traps). This pulls the lifter under the bar and into a deep squat position. Specialized bearing allow the bar to spin freely in relation to the weights thus allowing the elbows to be extended in front. At the same time, the bar may now lay or “rest” across the palms, the front of the shoulder or deltoid muscle, and the clavicles. At this point the lifter should be in a full squat position, with his buttocks on or very close to the heels, sitting erect with the bar resting comfortably across the deltoids and fingers. By keeping a rigid torso and maintaining a deep breathhold the bar bends over the lifters clavicle. The improvement in construction of modern weightlifting bars has greatly increased this springing action compared with bars used in the first half of the twentieth century. This springing action is used to rebound from the full bottom squat position. This is commonly known as front squat.
	JERK phase- the lifter may adjust grip in anticipation of the jerk phase. The jerk portion of the lift again requires the lifter to jump the bar into the air.A quick deep orbending of the knees initiates another explosive triple extension of the hips, knees and ankles. The jerk also requires the lifter to drop under the bar as the bar reaches its maximum height. Generally the lifter drops under the bar using the split technique. It is extremely difficult, if not possible for most athletes to press several hundred pounds (depending upon bodyweight) over head so the lifter does not begin pushing the bar until completely under it. At this point the lifter is under the bar with one leg out front with the knee bent between 70 to 90 degrees and the back leg extended behind with a 20 to 30 degree knee bend and with heel up the weight on the bent toes and ball of the foot. The torso is erect and in a state of isometric tension (the breath is still being held) with elbows locked, holding the weight with the arms at full extension in the overhead position. Ideally, viewed from the side, the bar should be over the ears or just behind. The feet are then placed parallel to each other. After one or two seconds the lifter may then take a breath while lowering the bar in front and allowing it to drop to the lifting platform.
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