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Olympic Lifting, Kettlebells & Bands — all lessons

Olympic Weightlifting

Understanding and learning the liftsRecognising squat and deadlift errorsPreparing for the hang clean, power jerk and power snatchGrip, foot position and transition

Kettlebell Training

Foundations and basics of kettlebell trainingTypes of kettlebell movement: ballistics and grinds

Resistance Band Training

Introduction and scientific relevance of band trainingTypes of resistance devices: bands, loops, pull-up bands, tubesStretching, postural strengthening and strength training with bandsProgramme design for resistance band trainingCorrecting imbalances and improving posture with bands

Preparing for the hang clean, power jerk and power snatch

Preparing athletes for the hang power clean, power jerk and power snatch — prerequisites, mobility, teaching drills, loading and programming.

Advanced Evidence: Strong evidence 3 min read Reviewed 2026-10-31 Status: draft

Learning objectives

  • Assess prerequisites for each lift
  • Teach the hang power clean, power jerk and power snatch
  • Programme loads, sets and reps for power
  • Integrate the lifts into an S&C plan

Before this lesson

Why this matters

The hang power clean, power jerk and power snatch are the most-used weightlifting variations in S&C.

Prerequisites

LiftCheck
Hang power cleanFront squat with upright torso; comfortable front rack
Power jerkStable overhead lockout; controlled dip
Power snatchOverhead squat with PVC; shoulder and thoracic mobility

Key drills

  • Clean: jump shrug → hang high pull → front squat → hang power clean.
  • Jerk: dip-and-drive → push press → power jerk.
  • Snatch: overhead squat with PVC → snatch-grip high pull → hang power snatch.

Programming

VariableGuidance
Sets × reps3–6 × 1–5
LoadTechnique-limited; derivatives often 30–90% of 1RM depending on goal
Rest2–3 min
PositionEarly in session

Mid-thigh and hang variations produce high force and RFD [comfort2011]; pulling derivatives offer flexible loading [suchomel2015]. Strength underpins power [suchomel2016].

Common mistakes and misconceptions

Case study

A volleyball team adds hang power cleans and push presses twice weekly for 8 weeks, 4 × 3 at the start of sessions. Countermovement jump height rises by about 3 cm on average.

Further learning: video lessons

Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.

Practical demo needs verification — opens a YouTube search

Preparing for the hang clean, power jerk and power snatch

qualified weightlifting/S&C coaches (search, e.g. national weightlifting federations)

You will understand: preparing for the hang clean, power jerk and power snatch

Why: Practitioner content; verify the specific video and coach credentials.
Practical demo needs verification — opens a YouTube search

Common technique faults

qualified weightlifting/S&C coaches (search, e.g. national weightlifting federations)

You will understand: spotting and fixing faults

Why: Practitioner content; verify the specific video and coach credentials.

Knowledge check

Knowledge check · 0/5

1. A prerequisite for the power snatch is…

Answer B. Overhead receiving.

2. Typical reps for weightlifting derivatives are…

Answer B. Quality and speed.

3. Weightlifting should usually be placed…

Answer B. Neural freshness.

4. Comfort et al. (2011) compared power clean variations and found…

Answer B. Derivative selection.

5. In the power jerk, the drive comes mainly from…

Answer B. Legs power the bar.

Short-answer & application questions

  1. Design a 6-week block introducing the hang power clean.
  2. Assess an athlete’s overhead position.
  3. Plan where these lifts fit in a weekly schedule.

Key takeaways

  • Prerequisites: front squat and overhead positions with control, adequate wrist/shoulder mobility.
  • Use low reps (1–5), high quality, full rest — power drops with fatigue.
  • Power clean derivatives produce high force and rate of force development.
  • Place weightlifting early in the session when the athlete is fresh.

Connected topics

performance enhancement

Grip, foot position and transition

strength conditioning

Program design for resistance training

cricket

Explosive power and plyometrics for cricket

References

  1. Comfort P, Allen M, Graham-Smith P (2011). Comparisons of peak ground reaction force and rate of force development during variations of the power clean. Journal of Strength and Conditioning Research, 25(5):1235–1239. Source check pending
  2. Suchomel TJ, Comfort P, Stone MH (2015). Weightlifting pulling derivatives: rationale for implementation and application. Sports Medicine, 45(6):823–839. Narrative review check pending
  3. Suchomel TJ, Nimphius S, Stone MH (2016). The importance of muscular strength in athletic performance. Sports Medicine, 46(10):1419–1449. Narrative review check pending
  4. Storey A, Smith HK (2012). Unique aspects of competitive weightlifting: performance, training and physiology. Sports Medicine, 42(9):769–790. Narrative review check pending

Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.