Key Takeaways
- Olympic lifts have three pulls: first pull (floor to knees), second pull (explosive triple extension), and third pull (pulling under the bar).
- Triple extension (ankles, knees, hips) occurs simultaneously during the second pull—this is the power-generating phase.
- Power clean catch position: quarter squat depth; full clean catch position: full front squat depth.
- The hook grip (thumb wrapped by fingers) is essential for Olympic lifting to prevent the bar from rolling out of the hands.
- Common errors: early arm pull, incomplete hip extension, catching with a rounded back, and not keeping the bar close to the body.
Last updated: January 2026
Olympic Lifting Technique
Exam Focus: Olympic lift questions often ask about the phases of the lift, common errors, and when to use power vs. full variations. Video questions may show lifts and ask you to identify errors.
The Three Pulls
All Olympic lifts follow the same three-pull pattern:
| Pull | Phase | Description | Key Points |
|---|---|---|---|
| First Pull | Floor to Knees | Controlled lift off the floor | Back angle maintained, bar close to shins |
| Second Pull | Knees to Power Position | Explosive triple extension | Maximum power generation, "jump and shrug" |
| Third Pull | Under the Bar | Athlete pulls themselves under | Fast elbows, aggressive drop |
Power Clean
Phase-by-Phase Breakdown
| Phase | Correct Technique | Common Errors |
|---|---|---|
| Start Position | Feet hip-width, bar over mid-foot, shoulders over bar, arms straight | Hips too low (squat position), shoulders behind bar |
| First Pull | Push through floor, maintain back angle, bar rises with hips | Back angle changes too early, bar drifts forward |
| Transition | Bar passes knees, knees re-bend under bar, torso more vertical | Bar pushed forward by knees, no "double knee bend" |
| Second Pull | Explosive triple extension (ankles, knees, hips), shrug | Early arm bend, incomplete hip extension |
| Catch | Fast elbows, quarter squat depth, bar on front deltoids | Catching with bent wrists, rounded upper back |
| Stand | Drive up from quarter squat position | Forward lean, losing the bar forward |
Triple Extension (Video Identification)
CORRECT Triple Extension:
- Ankles: Full plantarflexion (up on toes)
- Knees: Full extension (straight legs)
- Hips: Full extension (tall, vertical torso)
- All three joints extend SIMULTANEOUSLY
- Shoulders shrug at the peak
INCORRECT: Watch for:
- Incomplete hip extension (bent at waist)
- Knees bent when hips extend
- No visible shrug
- Early arm bend (pulling with arms before full extension)
Hang Clean vs. Power Clean
| Variation | Starting Position | Catch Position | Use Case |
|---|---|---|---|
| Power Clean | Floor | Quarter squat | Power development, general training |
| Hang Clean | Hanging (above/at knee) | Quarter squat | Teaching progression, athletes with mobility issues |
| Clean (Full) | Floor | Full front squat | Competition, maximum loads |
| Hang Power Clean | Hanging | Quarter squat | Skill development, warm-up |
Snatch Technique
Key Differences from Clean
| Element | Clean | Snatch |
|---|---|---|
| Grip | Just outside shoulders | Wide (index fingers on rings) |
| Catch Position | Front rack (bar on deltoids) | Overhead (bar locked out) |
| Bar Path | Closer to body | Slightly farther from body |
| Receiving Position | Front squat | Overhead squat |
Snatch Phases
- First Pull: Same as clean, bar stays close
- Second Pull: Triple extension, wider arm path
- Third Pull: Pull under, lock out overhead
- Catch: Deep overhead squat position, bar behind ears
Power Snatch vs. Full Snatch
| Variation | Catch Depth | When to Use |
|---|---|---|
| Power Snatch | Quarter/half squat | Power training, learning |
| Full Snatch | Full overhead squat | Competition, heavy loads |
Jerk Variations
Push Press
| Phase | Technique |
|---|---|
| Dip | Slight knee bend (1/4 squat depth), torso vertical |
| Drive | Explosive leg drive, transfer force to bar |
| Press | Arms extend as legs drive, no re-bend of knees |
Push Jerk
| Phase | Technique |
|---|---|
| Dip | Same as push press |
| Drive | Same as push press |
| Catch | Re-bend knees to "catch" bar overhead |
Split Jerk
| Phase | Technique |
|---|---|
| Dip | Controlled descent, torso vertical |
| Drive | Explosive triple extension |
| Split | Front foot forward, back foot back, torso centered |
| Recovery | Front foot steps back, back foot forward, stand tall |
Common Olympic Lifting Errors
Video Question Cues
| Error | What You'll See | Why It's Wrong |
|---|---|---|
| Early Arm Pull | Arms bend before full hip extension | Reduces power transfer, uses weaker muscles |
| Bar Drift | Bar swings away from body | Reduces efficiency, harder to catch |
| No Triple Extension | Incomplete hip/knee/ankle extension | Power leak, reduced force production |
| Starfish Catch | Feet jump excessively wide | Unstable base, poor receiving position |
| Rounded Back Catch | Upper back rounds when receiving | Unsafe position, difficult to recover |
| Pressing Out | Arms not locked at catch | Missed lift in competition, instability |
| Forward Lean in Dip | Chest drops during jerk dip | Bar moves forward, missed lift |
Hook Grip
The hook grip is essential for Olympic lifting:
Technique
- Wrap thumb around bar first
- Wrap index and middle fingers over the thumb
- Remaining fingers wrap around bar
Benefits
- Prevents bar from rolling out of hands during explosive movements
- Stronger grip without mixed grip disadvantages
- Standard grip for all competitive Olympic lifting
Note: The hook grip is uncomfortable initially but becomes natural with practice.
Teaching Progressions
Clean Progression (Top-Down)
- Front Squat - Establish catch position
- Hang Clean (High) - Above knee start
- Hang Clean (Low) - At knee start
- Power Clean - From floor, quarter squat catch
- Clean - From floor, full squat catch
Snatch Progression
- Overhead Squat - Establish overhead position
- Snatch Grip Push Press - Overhead mobility
- Hang Power Snatch - Above knee
- Power Snatch - From floor
- Full Snatch - Competition style
Test Your Knowledge
During the second pull of a power clean, which action generates the most power?
A
B
C
D
Test Your Knowledge
In a video, you observe an athlete performing a clean. During the second pull, the athlete's arms begin to bend before the hips fully extend. This error is called:
A
B
C
D
Test Your Knowledge
The difference between a power clean and a hang clean is:
A
B
C
D
Test Your Knowledge
Which grip is standard for Olympic weightlifting and involves wrapping the thumb under the fingers?
A
B
C
D