The 3 basic stages of the
Olympic lift process begin with the athlete
in a dead lift position. The bar is then
raised to the top of the knees as the legs
are straightened. The second pull sees the
DOUBLE KNEE BEND ACTION as the knees sink
under the bar and forward. The angle created
should be between 130 to 140 degrees. The
upper body becomes upright and the arms
remain locked out straight. From this
position the athlete performs an explosive
shrug and drives up on to the toes.
2.
The Jump Shrug
The next stage is to put
power through the three initial pulls
resulting in the athlete performing the
DOUBLE KNEE BEND TECHNIQUE while explosively
extending off the floor.
3.
The High Pull
After the Jump Shrug the
athlete will aim to bend the arms and at the
same time drive the body under the bar. As
the bar moves up the athlete drives down.
4. The Snatch Squat
This is the position that the
bar needs to be caught in after the high
pull phase of the lift. Balance,
flexibility and technique are crucial to
this CATCH PHASE.
5. The Front Squat
This is the
CATCH PHASE of the Clean Lift. You will
notice that the grip is narrower than that
of the Snatch Lift and again demands high
levels of balance, flexibility and
technique. It is crucial that the elbows
stay through and up until the lowest point
of the Squat.
6. The Snatch
The snatch is the most
explosive movement in Sports conditioning.
It is highly technical as it requires the
athlete to coordinate different joints in
maximum extensions in order to move a
resistance from the floor to overhead as
fast as possible. The aim is to keep the bar
as close to the body as possible, moving it
in a linear upward motion keeping the body's
coordination chain in sequence and in total
control. The Snatch uses a wide grip
position.
In second
video Anna Fitzpatrick, aged 16 is
performing the Snatch.
7. The Clean
The Clean Lift is very similar in
functionality to the Snatch. The only
difference is that the athlete would use a
narrower grip and the bar would be
powerfully extended upwards and caught on
the shoulders rather than above the head.
In second video Anna
Fitzpatrick, aged 16 is performing the Clean.
