Olympic Lift Variations

The sport of olympic lifting consists of two lifts, both of which measure how much weight you can take from the ground to overhead: the snatch and the clean & jerk. Apart from these two classic lifts, there are many auxiliary lifts that can be performed to make your classic lifts higher. The problem is that with so many exercises, what is often the most confusing is the terminology involved. Because of this, I thought it would be useful to show and talk about each of these variations. This list is not exhaustive, but should cover the vast majority of what you will see (apart from work from the blocks).

Snatch vs. Clean & Jerk

The snatch is taking the bar from the ground to overhead in one movement. The clean & jerk is taking the bar from the ground to overhead in two movements: from the ground to the shoulder (clean) and then the shoulder to overhead (jerk). 

Snatch vs. Power Snatch and Clean vs. Power Clean

The snatch and the clean are the classic lifts. In both lifts, the bar starts on the ground and is received in a squat position before standing. Many people, especially in the crossfit world, refer to these movements as "squat snatches" and "squat cleans," however this is unnecessary. When asked "is the clean a squat clean?" It would be like asking if the water is wet or the sushi is raw.... yes, yes it is. In a power snatch or power clean, the bar starts on the ground and is received in a quarter squat. Since the athlete receives the bar in a higher position, it requires more power, thus the power snatch/clean.

Hang Snatch/Clean

Hang snatches are great at developing posterior chain strength. Since the bar does not return to the floor, the muscles experience longer time under tension and are therefore strengthened. There are four main positions I will talk about: the hip, the high hang, the hang, and the low hang. In both the snatch and the clean versions of these lifts, the bar is picked up to a resting, hanging position, thus the "hang". It is then lowered to one of the four positions.

1) Hip Hang Snatch/Clean- the bar is raised to the hang, then with a slight dip and drive the bar is projected upwards as the athlete lowers into the squat to receive the bar. In the dip, the bar should not travel down the leg at all, and the shoulders should stay behind the bar.

2) High Hang Snatch/Clean- the bar is raised to the hang, then lowered several inches down the leg before being projected upwards and received in the squat. Since the bar is traveling down the leg, the shoulders and torso should bow over the bar slightly.

3) Hang Snatch/Clean- the bar is raised to the hang, then lowered to the top of the knee before being projected upwards and received in the squat. The shoulders and torso should bow over the bar a considerable amount.

4) Low Hang Snatch/Clean- the bar is raised to the hang, then lowered below the knee before being projected upwards and received in the squat. The shoulders and torso should bow over the bar until the bar crosses the knee, at which point the shoulders and hip should lower at the same time.

Hang Power Snatch/Clean

These should be performed in exactly the same manner as above, but instead of receiving the bar in a squat, the bar is received much higher in a quarter squat.

Pause Snatch/Clean

Pause snatches and cleans are great at developing proper positions as well as back strength. If you pause in a poor position, the chances of you receiving the bar are greatly diminished. In the pause snatch/clean, the bar starts on the ground, then is raised to a designated position at which the bar stops its upward momentum and is held for a count. The upward momentum is the re-initiated and the bar is received in a squat. Pauses can happen 2" off the ground, below the knee, at the knee, above the knee, or at the mid thigh. Multiple pauses can also occur, such a pause at 2" then a pause above the knee.

Snatch Balances

These are great at developing speed under the bar, as well as overhead strength and confidence in the receiving position. There are 3 main types I will talk about: snatch balance, heaving snatch balance, and pressing snatch balance.

1) Snatch Balance- the athlete starts with the bar on their back and their feet in their pulling stance, then dips, drives and receives the bar in the overhead squat position. The feet should move from the pulling stance to the squatting stance.

2) Heaving Snatch Balance- the athlete starts in their squat stance, then dips, drives, and receives the bar in the overhead squat.

3) Pressing Snatch Balance- the athlete starts in their squat stance, then without dipping, presses themselves under the bar and receives the it in the overhead squat.

Presses

The press is taking the bar from the shoulder to overhead. There are four main types I will discuss, and a fifth that you are welcome to youtube: the strict press, push press, push jerk, and split jerk (youtube the squat jerk).

1) Strict Press- without using the legs at all, the athlete presses the bar from the shoulders to overhead

2) Push Press- the athlete initiates this movement with a dip, then drives the bar off their chest and presses to finish with the bar overhead.

3) Push Jerk- the athlete initiates this movement with a dip, then drives until the bar is lifted off their chest. As soon as the bar leaves the rack position, the athlete presses themselves back under the bar and receives the bar in a quarter squat. There should be no "press out" and the bar should snap (or "jerk") into the overhead position.

4) Split Jerk- this movement is the exact same as the push jerk, but instead of the feet landing in the squat stance, they land in a split position. It does not matter which foot goes forward- for each athlete this will be different. What is important is that the athlete jerks with the same foot forward each time- DO NOT CHANGE EVERY TIME.

I hope this was helpful! The video should clarify any questions you may have.

Blessings