FSHP Academy
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

Understanding and learning the lifts

What the snatch and clean & jerk are, why athletes use weightlifting and its derivatives, and a safe teaching progression from PVC to the full lifts.

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

Learning objectives

  • Describe the competition lifts and their phases
  • Explain why weightlifting transfers to athletic power
  • Apply a top-down teaching progression
  • Choose derivatives that suit the athlete

Before this lesson

Why this matters

Weightlifting movements train athletes to produce large forces quickly — the essence of power.

Phases of the clean and snatch Six phases from left to right: start position with bar over mid-foot; first pull from floor to knee with constant back angle; transition where the knees re-bend under the bar; second pull with explosive extension of ankles, knees and hips; turnover where the lifter pulls under the bar and moves the feet; and the catch, receiving the bar in a squat and standing up. The pulling phases accelerate the bar; the turnover and catch are about getting under it. 1. Start

Bar over mid-foot, back flat, shoulders slightly over bar

 2. First pull

Floor to knee: legs push, back angle constant, bar close

 3. Transition

Knees re-bend under bar; torso becomes upright

 4. Second pull

Explosive triple extension — ankles, knees, hips

 5. Turnover

Pull under the bar; fast elbows, feet move to receiving stance

 6. Catch

Receive in squat (clean: front rack; snatch: overhead), then stand

 Pull: accelerate the bar upward (bar speed peaks at the end of the second pull) Get under: speed under the bar
Figure 1. Phases of the clean and snatch. — Original diagram, FSHP Academy (schematic, not to scale).

The lifts

  • Snatch: bar from floor to overhead in one movement, received in a deep overhead squat.
  • Clean & jerk: bar to the shoulders (clean), then overhead (jerk).

Competitive weightlifters display very high power outputs [storey2012].

Why athletes use them

Weightlifting training improved vertical jump more than traditional resistance training in a meta-analysis [hackett2016]. Pulling derivatives (e.g., mid-thigh pull, hang high pull, jump shrug) remove the catch and still train triple extension [suchomel2015].

Teaching progression (top-down)

StepContent
1Positions with PVC: hang (mid-thigh), knee, floor; front rack; overhead
2Jump shrug and hang high pull — learn fast extension
3Hang power clean/snatch — add the catch
4From the knee, then floor
5Full (squat) versions if needed

Common mistakes and misconceptions

Case study

A cricket academy has 30 minutes a week for power work. The coach teaches jump shrugs and hang high pulls in weeks 1–3, then the hang power clean. Within 10 weeks most players perform it safely and jump higher.

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

Understanding and learning the lifts

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

You will understand: understanding and learning the lifts

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. The two competition lifts are…

Answer B. Olympic weightlifting.

2. Hackett et al. (2016) found weightlifting training improved vertical jump…

Answer B. Meta-analysis.

3. A “top-down” progression starts from…

Answer B. Shorter range first.

4. Weightlifting derivatives are useful because…

Answer B. Suchomel et al. (2015).

5. The key action that produces bar speed is…

Answer B. Second pull.

Short-answer & application questions

  1. Explain to a footballer why you use hang cleans.
  2. Write a 4-week learning progression for the hang power clean.
  3. Choose derivatives for an athlete with poor wrist mobility.

Key takeaways

  • Competitive weightlifting has two lifts: the snatch and the clean & jerk.
  • Weightlifting training improves vertical jump more than traditional resistance training in many studies.
  • Derivatives (hang pulls, power variations) give much of the benefit with less technical demand.
  • Teach top-down: positions first, then movement from the hang, then from the floor.

Connected topics

performance enhancement

Preparing for the hang clean, power jerk and power snatch

performance enhancement

Grip, foot position and transition

strength conditioning

Plyometrics and explosive power training

References

  1. Storey A, Smith HK (2012). Unique aspects of competitive weightlifting: performance, training and physiology. Sports Medicine, 42(9):769–790. Narrative review check pending
  2. Hackett D, Davies T, Soomro N, Halaki M (2016). Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis. British Journal of Sports Medicine, 50(14):865–872. Meta-analysis check pending
  3. 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

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