How to start weightlifting pt2

Beginner’s Guide to Weightlifting?

Marius Hardiman

Yesterday I wrote about “what kit do I need to start weightlifting“ today I shall look at the basic components of the sport in a Beginner’s guide to weightlifting.

The Excelsior Weightlifting Club has been running for 2 years in Devon, and I shall share some of the things we do every week.

The main lifts in weightlifting

The 2 major exercises are the snatch (pictured right) and the clean and jerk.

The snatch requires the lifter to pick the bar up from the floor and above their head in one quick action. They then have to stand up from this low position until the judges say that the lift is finished.

It is a very quick action that needs great hip, ankle and shoulder mobility and strength. For beginners, just getting into the starting position is tricky. The back has to act as a lever, so it must be flat and rigid, rather than curved and soft.

You can see in this video how to get the start of the snatch correct

and here is Sonny Webster doing it for real

The second lift comes in 2 parts. The first part is picking the weight up from the floor and onto your shoulders (the clean). The second part is moving the weight from your shoulders to above your head with arms fully locked out (the jerk).

Because the weight is lifted in 2 distinct movements, with a slight pause in between, heavier weights can be moved than in the snatch.

In earlier Olympic games, the jerk was performed with both feet staying parallel, but coming out slightly. Then lifters found that splitting the legs to the front and back allowed them to get under the bar more easily and lift more weight (pictured right).

The clean and jerk is a very demanding exercise that uses nearly every muscle in the body. Because it is done at speed and with heavy loads it is a great way to get fit.

Care has to be taken though to balance this with your sporting activity. It is very taxing on the mind and nervous system. Too much leads to fatigue and possible overtraining.

Here is an example of how to prepare for the clean and jerk from Tracy Fober

and here is the real thing done by Sonny Webster this year

Whilst these are very impressive lifts from Sonny, rest assured novice lifters, I was training alongside Sonny when he was only 13 and just starting out: he lifted light and safe. he has worked very hard to get where he is today.

So, that is a brief overview of the two major exercises in “Olympic Weightlifting”. (Weightlifters refer to the sport as weightlifting, outsiders often refer to the lifts as “Olympic lifts” despite only a minority of lifters ever making it to the games!)

The exercises are technically and physically challenging, which makes them both frustrating and satisfying. The sport is safe when coached well, and dangerous when done without supervision or in the wrong environment.

We shall be doing lots of supplemental exercises to help prepare the Excelsior lifters physically and mentally. Most of them will be playing other sports, so it is my job to help plan their weekly and monthly training schedules. .

If you found this Beginner’s guide to weightlifting interesting and want to try the sport and live in Devon or Somerset, please email me (address at the top of the page).

How to start weightlifting part 3: your first competition.