LESSON 3 - PULL (cont.

) & OLYMPIC WEIGHTLIFTING

1 REVISION 1. A_____ S________ & W______ On H____
2. Push Press
3. Deadlift
4. Hanging Leg Raise

2 CONCEPTS

2.1 RULE #3 Do not CHEAT! Finish what’s on the board and as much
as it hurts, finish it cause everyone is suffering just as
much as you!

3 POINTS OF PERFORMANCE Basic movement guidelines for general/specific

movement

3.1 CORE TO EXTREMITY 1. In compound movements, the stronger the hip (core)
extension, the higher the power
2. Makes movement a lot more efficient (save energy)
and allow heavier loads (including bodyweight) to be
moved

3.2 MIDLINE STABILITY 1. The “midline” is not just the core but it includes the
spine starting from the neck to the sacrum
2. Probably the most important concept to keep in
weightlifting as failure in this area may result in back
injuries

3.3 TECHNIQUE PERFECTION Mastering the basics, before adding intensity to any
movement, will lead to better performance in the long
run.

4 BARBELL

4.1 BARBELL INTRODUCTION 1. Types of Bars available @ Elevate Fitness

a. Kids Bar - 5kg
b. Training Bar - 7.5kg
c. Women’s Bar - 15kg
d. Men’s Bar - 20kg
2. Shaft, Knurling, Center Ring, 1st Ring & 2nd Ring

4.2 GRIP VARIATION 1 1. CLEAN GRIP - Between center ring and first ring
CLEAN VS SNATCH GRIP 2. SNATCH GRIP - Outside 1st ring
4.3 GRIP VARIATION 2
HOOK GRIP VS NORMAL
GRIP

1. Note: Only use for pulling movements like Snatch and

Cleans that are done in small repetitions
2. Hook grip provides a stronger grip by creating a
powerful hook with the thumb which is further
enforced by the index and middle finger

5 WARMUP

5.1 6 ALTERNATING BARBELL 1. Set up barbell on the shoulder behind the neck similar
BEHIND THE NECK FRONT to a Back Squat setup
RACK STRETCH TO GOOD 2. Stand with feet at shoulder width
MORNING 3. Grab barbell with as close to a clean grip as possible
4. Roll barbell to mid finger or finger tips and lift up one
elbow higher up to 90 degrees without rotating the
body
5. Repeat with the other elbow
6. Return both elbows to be below the bar
7. Keep torso upright and extended while bending hip to
a 90 degrees without rounding the back. Knees
should be relaxed throughout this movement
8. Stand back upright and repeat step 4-7

5.2 10 MEDICINE BALL (MB) 1. Stand with feet at shoulder width and MB between
CLUSTERS the feet
2. Perform a deadlift while holding the MB at the sides
3. Pull the MB off the floor explosively to chest level
4. Perform a full front squat
5. Quickly extend the knees and hip
6. Push the MB overhead until arms are locked out

5.3 10 ALTERNATING LUNGE & 1. Start with feet at hip width in a standing position
TWIST 2. Take a step forward and bend the knee in front to 90
degrees and knees at the back touching the floor
lightly
3. All toes should be pointing forward
4. Keep the torso upright and eyes looking forward
5. At the bottom twist the torso towards the side of
which the forward knee is until the lower back is
stretched
6. Twist the torso back to face front
7. In one step, return feet back to Step 1
8. Alternate to the other leg and repeat step 2-7

6 MOVEMENTS

6.1 PULL (CONT.)/OLYMPIC WEIGHTLIFTING

6.1.1 POWER SNATCH 1. Grip the barbell with a snatch and hook grip
2. Pull barbell up to hip level as close to the leg as
possible
3. Build up speed as the bar is being pulled up
4. Keep back straight all the way up and down (stable
midline)
5. Hit the hip extension with full force (core to extremity)
and quickly high pull up the bar to the overhead
position
6. Pull the barbell to about ⅔ to ¾ height of the
overhead position
7. Catch the barbell in an overhead squat position that
is above a 90° angle
8. Stand straight with knees, hips and arms fully
extended

6.1.2 SQUAT SNATCH 1. Repeat step 1-5 of the Power Snatch

2. Pull the barbell to about ½ to ⅔ height of the overhead
position
3. Catch the barbell in an overhead squat position that
is below a 90° angle
4. Stand straight with knees, hips and arms fully
extended

6.1.3 POWER CLEAN 1. Grip the barbell with a clean and hook grip
2. Pull barbell up to hip level as close to the leg as
possible
3. Build up speed as the bar is being pulled up
4. Keep back straight all the way up and down (stable
midline)
5. Hit the hip extension with full force (core to extremity)
and quickly high pull up the bar to the front rack
position
6. Pull the barbell to about ⅔ to ¾ height of the front
rack position
7. Catch the barbell in an front squat position that is
above a 90° angle
8. Stand straight with knees, hips and arms fully
extended

6.1.4 SQUAT CLEAN 1. Repeat step 1-5 of the Power Clean

2. Pull the barbell to about ½ to ⅔ height of the front
rack position
3. Catch the barbell in a front squat position that is
below a 90° angle
4. Stand straight with knees, hips and arms fully
extended

6.1.5 THRUSTER 1. Place feet at shoulder width

2. Grip bar using clean grip (1 thumb from center ring)
3. Hold barbell in front rack position with elbows as high
as possible
4. Drop into a front squat
5. Quickly extend the knees and hip pushing the bar in
 an upward motion
6. Lock out elbows at the top and push head forward
slightly to get the bar overhead

7 DIFFERENTIATING THE OLY PULLS

7.1 MUSCLE CLEAN/SNATCH Barbell is pulled directly from the ground/hang (SETUP
POSITION) to the chest/overhead position (CATCH
POSITION) with no re-bending of the knees and hips

7.2 POWER CLEAN/SNATCH Barbell is pulled to about a ⅔ to ¾ height of the

chest/overhead position and caught in a front/overhead
squat position that is above a 90° angle

7.3 SQUAT CLEAN/SNATCH Barbell is pulled to about a ½ to ⅔ height of the

chest/overhead position and caught in a front/overhead
squat position that is below a 90° angle

8 WOD Partner Grace & Isabel

[T___ Based] 12 Alternating Clean & Jerks
12 Alternating Snatches
10 Alternating Clean & Jerks
10 Alternating Snatches
8 Alternating Clean & Jerks
8 Alternating Snatches
For Time