Low back

  • The next step is the low hang clean pull to teach the scoop. The scoop provides a plyometric effect that enables the muscles of the legs to react more explosively. In the low hang position the bar is lifted from just below the kneecaps.

  • The low hang power clean is an intermediate level exercise. The bar is lifted from just below the kneecaps. On completing the second pull, the athlete catches the bar in the front squat position.

  • The power clean is an advanced exercise in which the bar is lifted from the floor. The power is exerted over a long trajectory, generating a high power output. Lifting a barbell from the floor demands good flexibility at the ankles, hips and lower back.

  • The high hang snatch pull starts in the power position. This is the position from which the most power can be exerted. The power position is a frequently recurring position in sports.

  • In the high hang power snatch, the athlete starts to pull the bar up from the power position. At the highest point of the bar, the athlete pulls himself under the bar and catches the bar in the overhead squat position.

  • The next step is the low hang snatch pull to teach the scoop. The scoop provides a plyometric effect that enables the muscles of the legs to react more explosively. In the low hang position the bar is lifted from just below the kneecaps.

  • The low hang power snatch is an intermediate level exercise. The bar is lifted from just below the kneecaps. On completing the second pull, the athlete catches the bar in the overhead squat position.

  • The power snatch is an advanced exercise in which the bar is lifted from the floor. The power is exerted over a long trajectory, generating a high power output. Lifting a barbell from the floor demands good flexibility at the ankles, hips and lower back.

  • The jerk is a beginner exercise to develop total body power. The jerk is a less complicated Olympic lift. So unlike the power clean and power snatch, you can learn the jerk without breaking down the movement into parts.

  • The dumbbell jerk is a beginner exercise that targets the muscles of the legs, core, shoulders and arms. Introducing dumbbell Olympic lifts provides training variety and increases the recruitment of stabilising muscles, enhancing joint stability.