The use of Olympic weightlifting in the training of athletes is a common method utilized in the strength and conditioning field. From high school to professional athletes, Olympic lifts are popularly used to increase hip explosion. There are various strength programs that emphasize the clean and its derivatives (clean or snatch from floor, hang, mid-thigh, etc.) as a staple tool in the process of preparing an athlete for their maximum physical potential. Other programs may focus their methodology more toward power lifting, strongman, etc. While the clean & jerk and snatch are the central focus in the training of Olympic weightlifters, the Olympic lift variations may be better suited for an athlete’s physiological preparation.
Before I go any further, I want to make it clear that I’m not saying that Olympic weightlifting is the “answer” to your programs. All I’m trying to convey is that when used correctly, Olympic lifts may serve to be very beneficial to your younger inexperienced athletes. While these lifts can serve be very technically demanding, it may be initially frustrating to begin adding them into your training routine if you do not have any prior experience with them. The purpose of this article is to introduce you to basic Olympic variations to be employed in the weight room, in order to assist in increasing your athlete’s explosive strength.
Power Position
The power position is one of the most advantageous athletic body positions for total power output. At this stage in the lift, the hips are loaded and ready to extend vertically. This is where we witness the full extension of the knee, hip, and ankle joints (plantar flexion). While muscular force is expressed through the feet of the athlete, an equal and opposite force is exerted to move the mass of the barbell. When the intensity is low, speed is the primary component to create force, F=mA). This helps program the athlete’s central nervous system to produce as much force as possible in as little time available (rate of force development). However, when using circa maximum loads, the larger mass will negatively impact the speed of the barbell (F=Ma). This will help teach an athlete to exert their maximum strength into the implement (opponent).
*Clean Pull from Hang Position: Figure 1a displays the start prior to lowering into the hang position. Figure 2a shows the hang position above the knee joint. Figure 3a illustrates the power phase as the hips begin to extend and the knees slightly bend under the bar. Figure 4a demonstrates triple extension; resulting in maximum force produced.
The clean pull from the hang position is a basic Olympic variation that can elicit a powerful contraction of the hip joint. This physiological movement is performed in most sports. One benefit of this exercise is that it teaches the athlete to move the barbell fast. In this day and age where commercial gyms may reign supreme, slow rep bodybuilding methodology is a common emphasis in sports training even though there may not be any direct need for muscular hypertrophy. Introducing an explosive strength lift such as this one can aid in teaching the athlete to move the barbell with speed.
This particular movement is also beneficial because it helps educate the athlete on synchronization of their own body movements. Initially when coaching this exercise, it is not unusual to see the timing of the body’s triple extension to be off. Once sufficient repetitions have been performed, the athlete will learn the timing of their body in order to produce the most powerful contraction. This aids in teaching the athlete kinesthetic awareness.
For added variation, the snatch pull from the hang can also be performed. This is done with a wider grip on the bar. The snatch pull will differ from the clean pull because the wider grip will emphasize the power position through the hips as opposed to the mid-thigh position. The athlete should feel the bar brush along the hips as they forcefully extend the body vertically.
*Snatch Pull from Hang Position: Notice the wider grip! Figure 1b displays the start prior to the Snatch Pull, lowering into the hang position. Figure 2b shows the hang position directly above the knee joint. Figure 3b illustrates the power phase as the hips begin to forcefully extend while the knees slightly bend under the bar. Figure 4b demonstrates triple extension, where the bar will slightly brush the hips and achieve maximum power output.
When developing a speed-strength program for your athletes, don’t hesitate to employ basic Olympic lift variations with your younger athletes. These exercises can help teach the athlete how to use their body to create quick, explosive, muscular force. While there is more than one way to get from A to B, remember that Olympic lifts are just another tool that can be used to accomplish that.
