Pioneer Valley Youth Sports and Fitness Institute

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Explosive Power: Guidelines for Performing the Olympic Lifts

Many sports require athletes to demonstrate explosive power. Athletes who look for this training affect will find a couple of training techniques that allow this to be possible, mainly plyometrics and Olympic lifts. Research is demonstrating that Olympic lifts are the best means to achieve explosive power. Coaches are often implementing Olympic lifts into their lifting programs, however many are not familiar with teaching proper technique. Thus, potential for injury increases and maximizing the use of the lift are not achieved.

Olympic lifts are very technical in nature and proper understanding of the various components of an Olympic lift is crucial. Understanding who should and should not perform a type of lift is essential. For example, athletes who have a history of back or shoulder injury and athletes who perform throwing or overhead movements must be aware of avoiding excessive stresses placed on the back or rotator cuff.

The purpose of Olympic lifts is not to be a competitive Olympic lifting, unless that is your sport, but to increase athletic performance. The object is “Not just to move the weight but to move the weight in a fast, powerful, and athletic manner”, explains M. Boyle. The intention of Olympic lifts is to train the nervous system then develop the muscular system. 

Understanding basic guidelines for learning and performing Olympic lifts are important.

•Safety first. Be aware of the surroundings. Use a lifting platform if available.

•Become competent in the Olympic lifting position progressions.

•Emphasize and execute proper technique.

•Move the bar in a quick technical manner. Technique and speed of movement is more important than the amount of weight on the bar.

The basic Olympic lifting position progressions before attempting the hang clean that I follow.

1. Becoming competent in the hands-free front squat. This allows the athlete to become comfortable with allowing body weight to be displaced slightly on the heels. As well as, keeping back straight and collar “exposed” with eyes focused up and using the shoulders to carry and rack the bar versus the wrists.

2. Learning the clean-grip front squat. This is the catch position of the hang/power clean. If you cannot front squat with the clean grip than you cannot properly perform the power/hang clean. Arms are flexed, with ELBOWS UP; hand and finger placement should be just outside shoulders, fingers should be used to aid the shoulders when supporting the bar.

3. Becoming competent with the ready position of the hang clean. Feet hip-width apart, knees slightly bent and allow body weight to be slightly displaced on heels in order to initiate hamstrings and gluteus muscles, hold bar with a pronated grip (thumbs inside) and wrists curled under. The bar should hang at knee height, chest over bar with shoulders slightly in front.

4. Becoming competent with explosive upward movement. Congruent to the jumping action of the box jump, as explained in “Plyometrics 101” of the Western Mass Sports Journal, February 2005 issue, the hang clean requires an explosive movement upwards, which emphasizes full extension of the hips, knees, and ankles. This movement will allow the athlete to move the bar in a quick technical manner.

For sports that require quick, explosive, and powerful movements Olympic lifts are leading the way Olympic lifts, when executed properly, will allow an athlete to maximize athletic performance, in a safe effective manner. Understanding the technical manner in which Olympic lifts are performed is essential and following a proper progression before attempting an Olympic lift is necessary to ensure safety and proper technique.

Any questions regarding basic guidelines for learning and performing Olympic lifts and/or the basic Olympic lifting position progressions, please email Len Haggerty at len@strideshpi.net

Len Haggerty is a Sports Performance coach operating STRIDES Performance & Wellness, Inc. in Northampton, MA. As an enduring participant in sport and recreational activities he encourages youths, athletes, and adults of all ages and abilities to discover their athletic potential.