Developing Weightlifting Technique

The technique of the Snatch and Clean & Jerk are intricate and complex, when done poorly they’re a mess but when executed well, they’re a symphony of power and coordination. That well executed technique is a combination of three aspects working together harmoniously, Height of the Bar, Trajectory of the Bar/Athlete and the Athlete’s Time to Fixation Under the Bar, this relationship we call, The Weightlifting Technique Triad.

Developing weightlifting technique and assessing where an athlete’s technique falters relies upon understanding the inter-relationship of Bar Height, Bar Trajectory and Time to Fixation of the Bar.

The ability to impart height to the barbell requires a combination of strength in the legs and back, along with balancing tension and speed. Squatting and pulling exercises can help better develop bar height, but pulling the bar high for heights sake, is a sign of inefficiency.

Weightlifting fans are constantly enamored with lifters who appear to be exceptionally fast going under the bar, this is a quality that we call Time to Fixation. Being able to quickly fix oneself under a heavy barbell requires great technique and skill, as well as bravery.

While a strong lifter can pull the bar high and a fast lifter can go under the bar quickly, neither quality will matter if the bar isn’t going in the right place in relation to the lifters body, this is Barbell Trajectory.

The movements of Weightlifting are technically complex, while also requiring great strength, speed and flexibility to execute successful. In our Technique Pillars series, Max Aita will take you step by step through the foundational aspects of effective and efficient technique.

Snatch

Clean

Jerk

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