The sport of competitive weightlifting revolves around two key multi joint, total body exercises: the snatch and the clean and jerk. These exercises require athletes to generate high forces explosively to lift a barbell from the floor to either an overhead position or the shoulders, all in a single continuous movement. Weightlifters have demonstrated some of the highest absolute and relative peak power outputs in the literature during these exercises.

While the snatch and the clean and jerk are the foundational lifts for competitive weightlifters, several complementary exercises with movement patterns resembling those of the competitive exercises are also included in training. These exercises, such as the power snatch, power snatch from the hang, power clean, power clean from the hang, snatch pull, clean pull, front squat, and back squat, are incorporated into training programs. This is not limited to weightlifters but extends to other strength and power athletes due to the kinematic similarities that exist between the propulsive phases in both weightlifting and jumping movements. These movements primarily involve explosive ankle, knee, and hip extension.

Moreover, these complementary exercises are often utilized because of the strong correlations between weightlifting ability in these exercises and power output during activities like jumping, sprinting, and agility tests. This suggests that athletes from various sports, such as wrestlers, bobsledders, rugby players, and American football players, who need to generate high peak power outputs against heavy external loads, can benefit from high-load, weightlifting-style training.

The peak power during the snatch and the clean and jerk is typically produced at loads ranging from 70% to 80% of the athlete’s one-repetition maximum (1RM). This demonstrates an enhanced ability to generate peak power under high-load conditions. Consequently, athletes requiring high peak power outputs against substantial resistance can draw substantial benefits from incorporating weightlifting-style training into their regimens.

This section provides insight into the purpose and teaching progressions for total body power exercises derived from weightlifting. It’s essential to note that these exercises involve high-speed movements and can be quite complex. Therefore, individuals who are new to these exercises are advised to seek guidance from a certified strength and conditioning specialist when attempting to learn these lifting progressions. Additionally, it’s crucial for lifters to ensure they can perform these exercises correctly before increasing the load to avoid injury or poor form.

Key Aspects for Total Body Power Exercise Progressions

This section introduces the key aspects and terminology relevant to the total body power exercise progressions detailed within. These exercises are integral to the realm of weightlifting and require a fundamental understanding of the following terms and positions for proper execution:

Hook Grip: The hook grip involves gripping the barbell in a manner where the index and middle fingers wrap over the top of the thumb. This technique applies pressure to both the thumb and the barbell. The primary advantage of the hook grip is its ability to minimize the likelihood of the athlete losing their grip during the explosive pulling phase of Olympic lifts.

Grip Placement for Snatch-Related Exercises: In exercises related to the snatch, a wide overhand (pronated) or snatch grip is employed. The choice of grip width depends on various factors, including the athlete’s arm length, shoulder flexibility, and injury history. One practical method to ascertain the ideal snatch grip width is to measure the distance from the outside of the shoulder to the end of a closed fist on the opposite arm, which is abducted from the body at a 90° angle. This measured distance corresponds to the width between the index fingers when gripping the barbell for snatch-related exercises. Alternatively, some athletes may opt for the elbow-to-elbow method, also known as the scarecrow method.

Straight-Arm Overhead Receiving Position: In the straight-arm overhead receiving position, the barbell is situated over and slightly behind the athlete’s ears. When observed from a side view, the athlete’s ears should remain visible and not obstructed by the arms. The barbell should rest in the palms of the hands with the wrists slightly extended.

Power Variations: Power snatch and power clean are exercises classified as being caught in a position above parallel thighs. If the lifter descends below this parallel thigh position, the exercise is categorized as a full squat snatch or a full squat clean, respectively. While the full squat variations allow more weight to be lifted, they necessitate a higher level of technical proficiency, mobility, and strength compared to the power variations.

Hang Variations: The term “hang” denotes a starting position above the knee. When an exercise does not specify a hang position, it is presumed to begin from the floor.

Pull Variations: The pull variation of the snatch and clean exercises places emphasis on the triple extension of the lower body, followed immediately by an explosive shoulder shrug. With the exception of the fast snatch and fast pull versions, the arms should remain relaxed and not actively engaged in an effort to pull the bar upward. The elbows are flexed only after the athlete completes the lower body triple extension and upper body shrug. Instead of catching the bar when it reaches its maximum height, the lifter flexes their knees and hips to lower the bar back to the starting position. Understanding these key aspects and terminologies is essential for the proper execution of the exercises detailed in this section. Due to the high-speed and intricate nature of these movements, individuals new to these exercises are strongly advised to seek guidance from a certified strength and conditioning specialist to ensure they learn these lifting progressions correctly. Moreover, lifters should prioritize mastering these exercises with correct form before considering the addition of heavier loads to avoid injury or technical deficiencies.

Total Body Power Exercise Progressions – Detailed Descriptions

In this section, a comprehensive overview of various total body power exercise progressions is provided, offering clear insights into their execution, purposes, and specific techniques. These exercises are fundamental in developing explosive power, focusing on movements in the vertical plane, and are essential components in the training of athletes aiming to enhance their strength and power output.

Power Snatch from Hang:

Purpose: This exercise aims to develop explosive power in the vertical plane and is comparatively less technically demanding than the power snatch from the floor.

Action:

1. Start with a wide overhand or hook grip, taking hold of a loaded barbell set at midthigh height.
2. Position your feet between hip and shoulder-width apart, facing forward.
3. Slightly bend your knees and flex at the hips while maintaining a neutral spine, allowing the barbell to rest just above your knees (hang position).
4. Initiate the movement by rapidly extending your hips, knees, and ankles, keeping your shoulders over the barbell.
5. Allow the barbell to slide up your thighs, maintaining proximity to the body.
6. As your lower body joints reach full extension, rapidly shrug your shoulders.
7. When your shoulders reach their highest point, allow your elbows to flex, pulling your body under the barbell.
8. During this explosive phase, your feet may lose contact with the floor.
9. Simultaneously flex your hips and knees into a quarter squat while continuing to pull your body under the barbell.
10. Catch the bar in the straight-arm overhead receiving position.
11. Stand up while maintaining the barbell in the straight-arm overhead receiving position.
12. Lower the barbell in a controlled manner.

Power Snatch from Blocks:

Purpose: The goal of this exercise is to develop explosive power in the vertical plane, often using heavier loads than in the power snatch from the hang. It also provides an opportunity to focus on technical aspects.

Action:

1. Begin with a wide overhand or hook grip, with the barbell positioned on lifting blocks just above the knees.
2. Ensure that your shoulders are over the barbell, elbows are pointing outward, and your head faces forward.
3. Follow points 4-11 of the power snatch from hang.
4. Lower the barbell to the blocks in a controlled manner.

Note: Varying block heights can emphasize different phases of the exercise, facilitating specific training objectives.

Power Snatch from Floor:

Purpose: This exercise is designed to develop explosive power from the ground in the vertical plane.

Action:

1. Start with a loaded barbell on the ground.
2. Stand with the barbell a fist-width away from your shins, using a wide overhand or hook grip.
3. Position your heels between hip and shoulder-width apart with your feet slightly turned out.
4. Maintain an ideal starting position, lower your hips, elevate your chest, point your elbows outward, direct your eyes slightly upward, and align your head with your spine.
5. Extend your hips and knees to lift the barbell off the floor, ensuring it remains close to your shins (first pull).
6. As the barbell passes your knees, begin the second pull by moving your knees under the barbell to allow it to slide up your thighs.
7. Rapidly extend your hips, knees, and ankles (triple extension), maintaining your shoulders over the barbell and elbows pointing outward.
8. After full extension, rapidly shrug your shoulders.
9. Allow your elbows to flex, initiating the pull under the barbell.
10. Flex your hips and knees into a quarter-squat position, continuing to pull your body under the barbell.
11. Catch the bar in the straight-arm overhead receiving position.
12. Stand up while maintaining the barbell in the overhead position.
13. Lower the barbell to the floor in a controlled manner.

Heavy Snatch Pull from Floor:

Purpose: This exercise aims to develop strength off the floor and explosive strength during the second pull phase of the snatch.

Action:

1. Start with a loaded barbell on the floor, approximately a fist-width away from your shins.
2. Position your heels shoulder-width apart with your feet and knees slightly turned out.
3. Take a wide overhand or hook grip on the bar and maintain an ideal starting position.
4. Extend your hips and knees to lift the barbell off the floor, ensuring it stays close to your shins (first pull).
5. Follow points 6-8 from the Power Snatch from Floor exercise.
6. Lower the barbell to the floor in a controlled manner.

Note: Throughout this exercise, the arms should remain relaxed, emphasizing the triple extension of the lower body and an explosive shoulder shrug.

Heavy Snatch Pull from Blocks:

Purpose: This exercise focuses on developing explosive strength during the second pull phase of the snatch.

Action:

1. Begin with a wide overhand or hook grip, using a loaded barbell on lifting blocks set just above the knees.
2. Ensure your shoulders are over the barbell, your elbows point outward, and your head faces forward.
3. Rapidly extend your hips, knees, and ankles (triple extension) while maintaining your shoulders over the barbell and elbows pointing outward.
4. Follow points 4 and 5 from the Power Snatch from Blocks.
5. Lower the barbell to the blocks in a controlled manner.

Note: Adjusting the block heights allows for targeted training of specific phases of the exercise.

Fast Snatch Pull from Floor:

Purpose: This exercise is designed to develop explosive power from the floor and helps athletes train the transition from the second pull to the phase of pulling under the bar, all in a high-speed context.

Action:

1. Follow points 1-8 of the Heavy Snatch Pull from Floor.
2. As the shoulders reach their highest point, flex the elbows to pull the body under the rising barbell while moving your feet into the receiving position.
3. Keep the barbell as close to your body as possible, emphasizing high barbell velocity.
4. Upon completing the rapid pull-under phase, flex your knees and hips to lower the barbell to the floor.

Note: This exercise is suitable for athletes who cannot achieve the straight-arm overhead receiving position due to injury or mobility issues but should be avoided by those struggling with full extension during the second pull.

Fast Snatch Pull from Blocks:

Purpose: This exercise aims to develop explosive power in the vertical plane.

Action:

1. Begin with a wide overhand or hook grip, using a loaded barbell on lifting blocks set just above the knees.
2. Ensure your shoulders are over the barbell, your elbows point outward, and your head faces forward.
3. Rapidly extend your hips, knees, and ankles (triple extension) while maintaining your shoulders over the barbell and elbows pointing outward.
4. Follow points 2 and 3 of the Fast Snatch Pull from Floor.
5. Lower the barbell to the blocks in a controlled manner.

Note: Due to its high-speed and complexity, this exercise should not be performed when fatigued, and proper form must be maintained throughout.

Single-Arm Dumbbell Snatch, Power Clean from Hang, Power Clean from Blocks, and Power Clean from Floor – Detailed Descriptions

Single-Arm Dumbbell Snatch:

Purpose: The Single-Arm Dumbbell Snatch is intended to develop explosive power in the vertical plane. It is a less technically demanding exercise compared to barbell power snatch variations.

Action:

1. Begin with your feet positioned approximately shoulder-width apart, straddling a dumbbell. Ensure your feet and knees are slightly turned out.
2. Squat at the hips and grip the dumbbell with a closed, pronated grip. In the starting position, your shoulders should be over the dumbbell, your arm fully extended, and your head facing forward.
3. The exercise can also be initiated from a hang position, lifting the dumbbell to knee level instead of starting from the floor.
4. Initiate the upward movement by rapidly extending your hips, knees, and ankles while keeping the shoulder position over the dumbbell.
5. Allow the dumbbell to rise vertically while keeping it close to your thighs.
6. As your lower body joints reach full extension, rapidly shrug the shoulder of the arm holding the dumbbell. The other hand can rest on the opposite hip or held out to the side for balance.
7. As your shoulder reaches its highest elevation, flex your elbow to start pulling your body under the dumbbell. This phase’s explosiveness may cause your feet to lose contact with the floor.
8. Simultaneously flex your hips and knees into a quarter-squat position, continuing to pull your body under the dumbbell.
9. Once your body is under the dumbbell, catch the weight in the straight-arm overhead receiving position, ensuring the dumbbell is positioned over and slightly behind your ears.
10. Maintain balance by placing the other hand on the opposite hip or holding the other arm out to the side.
11. Stand up while keeping the dumbbell in the straight-arm overhead receiving position.
12. Lower the dumbbell in a controlled manner to the shoulder, then to the thigh, and finally to the floor.

Power Clean from Hang:

Purpose: The Power Clean from Hang aims to develop explosive power in the vertical plane. It is considered less technically demanding than the power clean from the floor.

Action:

1. With a slightly wider than shoulder-width pronated or hook grip, grasp a loaded barbell from a lifting rack or set of blocks at midthigh height.
2. Position your heels approximately shoulder-width apart with your feet facing slightly outward.
3. Bend your knees slightly and flex at the hips, leaning the torso forward to place the barbell just above the knees. Ensure your shoulders are over the barbell, elbows pointing outward, and your head facing forward.
4. Initiate the upward movement by rapidly extending your hips, knees, and ankles while keeping the shoulder position over the barbell.
5. Allow the barbell to slide up your thighs to keep it as close to your body as possible.
6. As the lower body joints reach full extension, rapidly shrug your shoulders.
7. When your shoulders reach their highest elevation, flex your elbows to keep the barbell close to your body as it rises vertically. The explosive nature of this phase may cause your feet to lose contact with the floor.
8. Quickly move your feet and legs into a quarter-squat position while forcefully pulling your body under the barbell.
9. As your body moves under the barbell, thrust your elbows forward to catch the barbell on the front of your shoulders.
10. In the catch position, ensure your torso is nearly erect, your shoulders are slightly in front of your hips, and your head remains in a neutral position.
11. Recover to a standing position with the barbell on the front of your shoulders.
12. Lower the barbell in a controlled manner by lowering your elbows to unrack the barbell from the shoulders and slowly lowering it to the thighs.

Power Clean from Blocks:

Purpose: The Power Clean from Blocks serves the purpose of developing explosive power in the vertical plane using heavier loads compared to the power clean from hang. Lighter loads can also be used from blocks to focus on the technical aspects of the exercise.

Action:

1. Begin with a slightly wider than shoulder-width pronated or hook grip on a loaded barbell placed on lifting blocks. Set the height of the blocks so the barbell is just above the knees.
2. Make sure your shoulders are over the barbell, elbows point outward, and your head faces forward.
3. Follow points 4-11 of the Power Clean from Hang.
4. Upon completing the recovery phase, lower your elbows to unrack the barbell from the shoulders in a controlled manner, and then slowly lower the barbell to the blocks.

Power Clean from Floor:

Purpose: The Power Clean from Floor is designed to develop explosive power from the floor in the vertical plane.

Action:

1. Begin with a loaded barbell on the floor.
2. Stand with your heels approximately shoulder-width apart, with your feet facing forward or slightly outward. Place the barbell about a fist width in front of your shins and over the balls of your feet.
3. Take a slightly wider than shoulder-width pronated or hook grip, lower your hips, elevate your chest, point your elbows out, and direct your eyes slightly upward. Ensure your shoulders remain over the barbell, and maintain a neutral back.
4. Start the first pull by extending your knees and hips while keeping your shoulders over the barbell. Do not let your hips rise before your shoulders; maintain a constant torso-to-floor angle.
5. As the barbell rises above the knees, initiate the second pull by moving your knees under the barbell to allow it to slide up your thighs.
6. Rapidly extend your hips, knees, and ankles while keeping your shoulders in line with the barbell and your elbows pointing out.
7. As your lower body joints reach full extension, rapidly shrug your shoulders.
8. When your shoulders reach their highest point, flex your elbows to keep the barbell close to your body as it rises vertically. This explosive phase may cause your feet to lose contact with the floor.
9. Quickly move your feet and legs into a quarter-squat position while pulling your body forcefully under the barbell.
10. As your body moves under the barbell, thrust your elbows forward to catch the barbell on the front of your shoulders.
11. In the catch position, maintain an almost erect torso.

Heavy Clean Pull from Floor:

Purpose: The Heavy Clean Pull from the Floor is designed to develop strength off the floor and explosive strength during the second pull phase of the clean.

Action:

1. Start with a loaded barbell on the floor.
2. Stand with your heels approximately shoulder-width apart, feet facing forward or slightly outward, and the barbell about a fist width in front of your shins and over the balls of your feet.
3. Achieve an ideal starting position by taking a slightly wider than shoulder-width pronated or hook grip. Lower your hips, elevate your chest, point your elbows out, and direct your eyes slightly upward. Maintain your shoulders over the barbell while keeping a neutral back.
4. Initiate the first pull by extending your knees and hips while keeping the shoulders over the barbell.
5. As the barbell rises above the knees, begin the second pull by moving your knees under the barbell to allow it to slide up your thighs.
6. Rapidly extend your hips, knees, and ankles while keeping the shoulders in line with the barbell, and the elbows pointing out to the sides.
7. As the lower body joints reach full extension, rapidly shrug your shoulders.
8. When the shoulders reach their highest elevation, allow the elbows to flex naturally to lower the barbell to the starting position on the floor while maintaining a neutral spine with the shoulders over the barbell.

Heavy Clean Pull from Blocks:

Purpose: The Heavy Clean Pull from Blocks focuses on developing explosive strength during the second pull phase of the clean.

Action:

1. Begin with a loaded barbell on a set of lifting blocks, ensuring the barbell is just above knee level.
2. Start in a position with your shoulders over the barbell, elbows pointing out, and your head facing forward.
3. Rapidly extend your hips, knees, and ankles, maintaining shoulder alignment with the barbell and having your elbows pointing out to the sides.
4. Allow the barbell to slide up your thighs to keep it as close to your body as possible.
5. As your lower body joints reach full extension, rapidly shrug your shoulders.
6. Let your elbows flex naturally in a relaxed manner to keep the barbell close to your body as it rises in the vertical plane.
7. After the bar reaches its maximum height, flex at the knees and hips to lower it to the starting position on the blocks while maintaining a neutral spine with the shoulders over the barbell.

Fast Clean Pull from Floor:

Purpose: The Fast Clean Pull from the Floor is designed to develop explosive power from the floor in the vertical plane and helps athletes train the timing and mechanics of the transition from the second pull to the pulling-under phase before moving into the barbell-catch position effectively.

Action:

1. Follow points 1-7 of the Heavy Clean Pull from Floor to complete the Fast Clean Pull from Floor.
2. As your shoulders reach their highest elevation, flex your elbows to pull your body down rapidly as it moves under the barbell, and your feet move quickly into the receiving position. Ensure that your trunk remains relatively upright, and your chest does not lean over the barbell.
3. Keep the barbell as close to your body as possible during this movement, emphasizing an explosive second pull phase.
4. After the rapid pulling-under phase is complete, flex at the knees and hips to lower the barbell to the starting position from the floor, with the spine in a neutral position and the shoulders over the barbell.

Fast Clean Pull from Blocks:

Purpose: The Fast Clean Pull from Blocks is intended to develop explosive power in the vertical plane.

Action:

1. Start with a loaded barbell on a set of lifting blocks, ensuring the barbell is just above knee level.
2. Begin with your shoulders over the barbell, your elbows pointing out, and your head facing forward.
3. Rapidly extend your hips, knees, and ankles while maintaining your shoulders in line with the barbell, and your elbows pointing out to the sides.
4. To complete the Fast Clean Pull from Blocks, follow the instructions for points 2-3 of the Fast Clean Pull from Floor.
5. After the rapid pulling-under phase, flex at the knees and hips to lower the barbell to the starting position from the blocks, maintaining a neutral spine with the shoulders over the barbell.

Barbell Push Press:

Purpose: The Barbell Push Press aims to develop overhead strength and explosive power.

Action:

1. Start with a slightly wider than shoulder-width grip on a loaded barbell placed across the shoulders.
2. Position your heels hip to shoulder-width apart, with your feet slightly turned out.
3. While keeping your torso vertical, tuck your chin and initiate the downward movement by flexing your hips and knees, ensuring the dip is relatively shallow, not exceeding a quarter squat.
4. At the lowest point of the dip, forcefully drive through your heels by extending your hips, knees, and ankles, raising the barbell in the vertical plane, with the timing of the dip similar to a countermovement jump.
5. Use the momentum created by the leg drive to continue the movement by forcefully pressing the barbell overhead into a fully extended arm position. As the barbell passes your face, move your head from a chin-tucked position to a slightly forward position.
6. In the straight-arm overhead position, position the barbell slightly over or behind your ears.
7. Lower the barbell by gradually reducing the muscular tension of your arms, allowing for a controlled descent to the shoulders while flexing at the hips and knees to cushion the impact.

Barbell Power Jerk:

Purpose: The Barbell Power Jerk is designed to develop overhead strength and explosive power.

Action:

1. Begin with a slightly wider than shoulder-width grip on a loaded barbell set across the shoulders, similar to the receiving position of a power clean.
2. Position your heels hip to shoulder-width apart with your feet slightly turned out.
3. Keep your torso vertical, tuck your chin, and initiate a relatively shallow dip by flexing your hips and knees, not exceeding a quarter squat.
4. At the dip’s lowest point, forcefully drive through your heels by extending your hips, knees, and ankles, raising the barbell in a straight vertical path, with a timing similar to a countermovement jump.
5. Utilize the momentum generated by the leg drive to explosively drive the barbell in the vertical plane while driving your body underneath the barbell into the straight-arm overhead receiving position. Move your head from a chin-tucked position to a slightly forward position as the barbell passes your face.
6. In the straight-arm overhead receiving position, place the barbell slightly behind the ears and flex your knees to about a quarter-squat position.
7. Stand up to recover while keeping the barbell in the straight-arm overhead receiving position.
8. Lower the barbell by gradually reducing the muscular tension of your arms, allowing for a controlled descent to the shoulders while flexing at the hips and knees to cushion the impact.

Barbell Split Jerk:

Purpose: The Barbell Split Jerk is aimed at developing overhead strength and explosive power.

Action:

1. Start with a loaded barbell placed across the top of your shoulders and chest.
2. Position your heels approximately shoulder-width apart, with your feet slightly turned out.
3. Maintain a vertical torso, tuck your chin, and initiate the downward movement by flexing your hips and knees. Ensure the dip is relatively shallow, not exceeding a quarter squat.
4. At the lowest point of the dip, forcefully drive through your heels by extending your hips, knees, and ankles while simultaneously driving the barbell overhead. As the barbell passes your face, shift your head from a chin-tucked position to a slightly forward one. It’s crucial to keep the barbell moving in a straight vertical path during the jerk dip and drive phases. The timing of the dip should be similar to a countermovement jump.
5. As the bar moves upward in the vertical plane, swiftly transition into the straight-arm overhead receiving position of the split jerk when the bar reaches its highest point. Position your feet about shoulder-width apart, evenly split from the starting position, to achieve a stable lockout position.
6. In the receiving or overhead lockout position, the barbell is situated behind the ears. Furthermore, the heel of the back foot is raised from the floor, and your weight is evenly distributed through both feet.
7. Recover from the split position by first returning the front foot to the starting position, followed by the back foot.
8. Lower the barbell gradually by reducing the muscular tension of your arms, enabling a controlled descent to the shoulders while flexing at the hips and knees to cushion the impact.

Dumbbell Power Clean to Push Press:

Purpose: The Dumbbell Power Clean to Push Press is intended to develop explosive power through a full-body extension and overhead movement.

Action:

1. Begin by holding a pair of dumbbells with a neutral grip.
   • Your feet should be flat on the floor, spaced between hip to shoulder-width apart, with toes pointed slightly outward.
2. Maintain a neutral spine, slightly flex your hips and knees to position the dumbbells at midthigh height, outside of your thighs.
3. Rapidly extend through your hips, knees, and ankles.
4. As your lower body joints reach full extension, rapidly shrug your shoulders.
5. When your shoulders reach their highest point, flex your elbows and catch the dumbbells on the front of your shoulders using a neutral grip. During the catch phase, flex your hips and knees to absorb the impact of the dumbbells.
6. Following the dumbbell catch phase, forcefully drive up from the dipped position through your heels to raise the dumbbells in the vertical plane.
7. Utilize the momentum created by the leg drive to continue the movement by explosively driving the dumbbells overhead.
8. In the straight-arm overhead position, the dumbbells should be slightly over or behind your ears with a neutral grip, and your legs should be fully extended.
9. Lower the dumbbells by gradually reducing the muscular tension of your arms, enabling a controlled descent of the dumbbells to your shoulders while flexing at the hips and knees to cushion the impact.