Olympic lifting technical points

Olympic Lifting Assessment Criteria: Snatch Start Position Grip - overhand hook grip (thumb around bar) Grip – wide enough so bar sits in crease of hips Foot position - beneath bar, bar directly above bottom eyelet of shoes Shin/ankle position - bar close to shins Hips higher than knees Back - neutral position (lordotic curve) Chest - pulled out (visible from front) Shoulder - scapula pulled back and down and slightly in front of bar Elbows - locked outwards Head up Weight distributed towards forefoot First Pull Tighten all muscles in start position and breathe in Extend knees (posterior knee drive) maintaining straight back position and chest up Keep arms straight Weight shifts towards back part of foot Bar remains close to shins and travels backwards slightly Transition Extend at the hips bringing the torso more upright Simultaneously re-bend the knees (double knee bend) pushing them under and in front of the bar Weigh shifts towards forefoot (midfoot at end of transition) Finish in a jump position with the bar brushing against the upper thighs Second Pull Extend at the ankles, knees and hips explosively in a jump action Combine with a violent shoulder shrug Bar remains close to body (scrape the torso) Second pull is completed with full triple extension, shoulder shrug and arms straight Catch At the highest point of the second pull begin to flex at the elbows (pointing out along the line of the bar to keep the bar close to the torso) Simultaneously transfer body weight downwards until the arms extend by pushing upwards towards the ceiling (upward throw action) Bar is caught in bottom position of an overhead squat (quarter squat for power snatch) with arms extended Weight towards rear of foot Recovery Lead with chest Drive upwards by explosively extending at the ankles, knees and hips Keep torso upright with straight back

Breath out as erect stance is achieved

Olympic Lifting Assessment Criteria: Clean & Jerk Start Position Grip - overhand hook grip (thumb around bar) Grip – wide enough so elbows are positioned just outside knees Foot position - beneath bar, bar directly above bottom eyelet of shoes Shin/ankle position - bar close to shins Hips higher than knees Back - neutral position (lordotic curve) Chest - pulled out (visible from front) Shoulder - scapula pulled back and down and slightly in front of bar Elbows - locked outwards Head up Weight distributed towards forefoot First Pull Tighten all muscles in start position and breathe in Extend knees (posterior knee drive) maintaining straight back position and chest up Keep arms straight Weight shifts towards back part of foot Bar remains close to shins and travels backwards slightly Transition Extend at the hips bringing the torso more upright Simultaneously re-bend the knees (double knee bend) pushing them under and in front of the bar Weigh shifts towards forefoot (midfoot at end of transition) Finish in a jump position with the bar brushing against the mid-thighs Second Pull Extend at the ankles, knees and hips explosively in a jump action Combine with a violent shoulder shrug Bar remains close to body (scrape the torso) Second pull is completed with full triple extension, shoulder shrug and arms straight Catch At the highest point of the second pull begin to flex at the elbows (pointing out and backwards slightly to keep the bar close to the torso) Transfer body weight downwards rotating elbows and wrists around the bar Land in a front squat position with bar supported on anterior deltoid and elbows pointing forward Land in a slightly wider stance to allow a greater depth of catch Weight towards rear of foot Recovery Lead with chest

Drive upwards by explosively extending at the ankles, knees and hips Keep torso upright with straight back Breath out as erect stance is achieved Jerk Drive From catch position with bar resting on anterior deltoids and elbows pointing forward flex at the ankles-knees-hips to a quarter squat position Rapidly change direction by triple extending at the anklesknees-hips in a jump action Using acceleration caused by triple extension allow elbows to start extending Bar passes close to face Jerk Catch At full extension simultaneously split the legs sliding them explosively to finish in a lunge shape At the same time continue to extend at the arms until straight with bar above head Front foot flat on the ground, rear foot on ball of the foot Feet should be displaced on each side of a cross which dissects immediately below the lifters centre of gravity Jerk Recovery Drive off front foot bringing front foot back to centre line Follow this by bring the back foot back to the centre line Feet should finish shoulder width apart with arms extended fully overhead