Weightlifting

Developing Weightlifting Technique


Written by

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

More articles

The Weightlifting Technique Triad
Weightlifting

The Weightlifting Technique Triad

Get the special Earlybird discount on The Weightlifting Technique Triad by Max Aita when you buy before Midnight PST on Sunday, July 22nd PLUS you will …

The Weightlifting Technique Triad
Weightlifting

The Weightlifting Technique Triad

The most common questions I receive from new coaches and athletes are usually along the lines of: “What are the best accessory exercises for Snatch …

Strength Training for Weightlifting
Powerlifting

Strength Training for Weightlifting

Develop strength to improve your Snatch and Clean & Jerk

Strength Development for Weightlifting
Weightlifting

Strength Development for Weightlifting

We sat down with Team Juggernaut Weightlifting Coach Max Aita to discuss his new book, Strength Development for Weightlifting. You can read the interview below, …

Developing Leg Strength for Weightlifting
Powerlifting

Developing Leg Strength for Weightlifting

Strong legs are critical to success as a weightlifter but since the squat isn't a competitive movement in their sport, a big squat for big …

Beginning the Weightlifter
Weightlifting

Beginning the Weightlifter

Weightlifting is both a competitive international sport as well as a recreational means to train for strength, power, and general athleticism. Weightlifting is an attractive …

Pillars of Clean Technique
Weightlifting

Pillars of Clean Technique

The Clean is a great developer of power in the legs and back, while developing intermuscular coordination for sport. For the Weightlifter, it is important …

Get to Know Anthony Pomponio
Weightlifting

Get to Know Anthony Pomponio

Juggernaut is excited to grow in the sport of Olympic Weightlifting and bring you more helpful content to aid you in your journey to grow …