T Nation

Starting Out


#1

I'm really interested in learning to snatch and clean and jerk and I was hoping to find some advice in getting started. I won't be able to see a coach until this summer unfortunately. I have some lifting experience, but I have never done a full snatch and just the occasional power clean and jerk. What is a good way to get started in terms of training?

I can probably clean and jerk about 80 kg with probably shitty form. I deadlift 400 lbs and squat 300 lbs(wide stance to parallel, learning to olympic squat). My pressing strength has always been pretty weak.

The beginner routine on the pendlay website looks pretty good and so does the transition one on the 70s big site, but I really don't know much about how to train for olympic lifting and I was looking for some advice.


#2

[quote]bbbb1234 wrote:
I’m really interested in learning to snatch and clean and jerk and I was hoping to find some advice in getting started. I won’t be able to see a coach until this summer unfortunately. I have some lifting experience, but I have never done a full snatch and just the occasional power clean and jerk. What is a good way to get started in terms of training?

I can probably clean and jerk about 80 kg with probably shitty form. I deadlift 400 lbs and squat 300 lbs(wide stance to parallel, learning to olympic squat). My pressing strength has always been pretty weak.

The beginner routine on the pendlay website looks pretty good and so does the transition one on the 70s big site, but I really don’t know much about how to train for olympic lifting and I was looking for some advice.[/quote]

The first step in becoming an Olympic weightlifter is to not mix your pounds and kilos in the same paragraph without conversion. If you squat 135k and dead 180k, you should be able to clean and jerk 100 if your upper body is as strong. Start learning to front squat and keep your heels anchored. Heeled shoes are awesome, get a pair.

Until you work with a coach or someone with some experience, you’re going to get only marginally better in regard to technique. A lot of the younger lifters I work with really benefit from hang cleans/hang snatches, it forces them to get under the bar without the benefit of their power. Learn to hang snatch and overhead squat.

Pendlay’s program will be fine. Catalyst athletics will have a lot of really useful programs.