A Beginner's Introduction to Olympic Weightlifting

East Coast Barbell · 29-03-2011 02:46PM

dantes87 wrote: »

If someone started weightlifting after building a decent base of strength would they not be cleaning bw or more straight away, even if their form/flexibility was crap?

I imagine early progress in Oly lifts has as much to do with training history as genetics?

Hi Dante,

Most rugby players we coach Clean bodyweight and far, far more very quickly. Generally we go from the Hang to begin, but strength is not an issue with these guys, even the younger players. A lot of other rugby players I know training in other places "Power Clean" far more than bodyweight in hideous form, but they are still strong enough. As such, yes, early progress in SOME of the weightlifting movements can have as much to do with training history as genetics.

Without being particularly strong or genetically gifted, I taught myself how to Snatch 90kg bodyweight in around six weeks or so when I was a rugby player. After five months of coaching, I Snatched 105kg weighing 94kg. I was not freaky in any way, but it shows that despite flexibility issues, I was able for it. Again, as a self taught rugby player, I Power Cleaned 105 for a double weighing 90kg and Clean and Jerked 130kg after five months in the same competition. If I can do it, anyone can: but they needed to have a base level of strength, athletic training and basic training history.

Fr someone starting off without that training history, they use weightlifting to get that training age and as such, it takes longer to hit those bodyweight to strength numbers. Neither person is more gifted than the other, just different training backgrounds in my opinion. I have seen an American kid who was a typical overweight coach potato start weightlifting at 12 and Clean and Jerk 203kg aged 19. His training age was weightlifting realted only. There is another 19 year old with the same numbers and he was a track and field athlete/football player and he has not specialised in weightlifting for a fraction of the time.

Either way, get yourself into the right environment and you will lift far great numbers than you ever dreamed you could.

TommyKnocker · 29-03-2011 02:47PM

d'Oracle wrote: »

https://www.youtube.com/watch?v=83Uf9zZkVOo

I don't think three red flags would be anywhere near enough for that attempt

:D

Edwardius · 29-03-2011 02:51PM

TommyKnocker wrote: »

I don't think three red flags would be anywhere near enough for that attempt :D

It's a continental clean and press, it's a strongman lift.

d'Oracle · 29-03-2011 02:53PM

TommyKnocker wrote: »

I don't think three red flags would be anywhere near enough for that attempt :D

I posted it to show something that was, as g'em put it, NOT weightlifting.
It is however a competed and perfectly valid lift, involving putting weight over ones head.

Here is Poundstone setting a record in it.

https://www.youtube.com/watch?v=9BSzywnlj28

And from the front:

https://www.youtube.com/watch?v=sU7hNviBijc

dantes87 · 29-03-2011 06:40PM

East Coast Barbell wrote: »

Hi Dante,

Most rugby players we coach Clean bodyweight and far, far more very quickly. Generally we go from the Hang to begin, but strength is not an issue with these guys, even the younger players. A lot of other rugby players I know training in other places "Power Clean" far more than bodyweight in hideous form, but they are still strong enough. As such, yes, early progress in SOME of the weightlifting movements can have as much to do with training history as genetics.

Without being particularly strong or genetically gifted, I taught myself how to Snatch 90kg bodyweight in around six weeks or so when I was a rugby player. After five months of coaching, I Snatched 105kg weighing 94kg. I was not freaky in any way, but it shows that despite flexibility issues, I was able for it. Again, as a self taught rugby player, I Power Cleaned 105 for a double weighing 90kg and Clean and Jerked 130kg after five months in the same competition. If I can do it, anyone can: but they needed to have a base level of strength, athletic training and basic training history.

Fr someone starting off without that training history, they use weightlifting to get that training age and as such, it takes longer to hit those bodyweight to strength numbers. Neither person is more gifted than the other, just different training backgrounds in my opinion. I have seen an American kid who was a typical overweight coach potato start weightlifting at 12 and Clean and Jerk 203kg aged 19. His training age was weightlifting realted only. There is another 19 year old with the same numbers and he was a track and field athlete/football player and he has not specialised in weightlifting for a fraction of the time.

Either way, get yourself into the right environment and you will lift far great numbers than you ever dreamed you could.

Thanks for the reply.
I was thinking a bodyweight clean is not very special or particularly difficult. I was referring to earlier in the thread where someone said it would be hard for the non genetically to achieve within a month.

I would be interested to know what sort of ratios are typical for average bros with ok technique? Eg clean:squat or clean:deadlift

d'Oracle · 29-03-2011 07:50PM

Don't take this as a criticism, but you seem very keen on the "typical".

I'm not sure these things exist.

Hanley · 29-03-2011 10:51PM

d'Oracle wrote: »

Don't take this as a criticism, but you seem very keen on the "typical".

I'm not sure these things exist.

He wants to compare himself to see if he's good.

Sid_Justice · 29-03-2011 10:59PM

metamorphosis wrote: »

Do you have access to UL, if it were something you wanted to do with your hurling go and have a chat with the lads in the weightlifting club there.

what's the craic with the UL weightlifting club? I'm newish to UL and didn't know there was one. I'd love to give it a go.

dantes87 · 29-03-2011 11:30PM

Hanley wrote: »

He wants to compare himself to see if he's good.

Not really I know I am ****!
Never tried to snatch and can't get rack position for a clean.

I would just like to know how people's cleans/snatches match up with their other lifts. I can get a 90kg clean with no form or technique this is 50% of my best squat and less than 40% of my best deadlift.

With a some practice what kind of percentages have you guys achieved?

Hanley · 30-03-2011 12:20AM

dantes87 wrote: »

Not really I know I am ****!
Never tried to snatch and can't get rack position for a clean.

I would just like to know how people's cleans/snatches match up with their other lifts. I can get a 90kg clean with no form or technique this is 50% of my best squat and less than 40% of my best deadlift.

With a some practice what kind of percentages have you guys achieved?

Of my best squat- power clean 55%, snatch 40%

Of my best 10rm curl - power clean 200%, snatch 150%

It doesn't mean anything.

Mellor · 30-03-2011 04:24AM

My experience of cleans, jerk and snatch is basically me grabbign a barbell and giving it a go in a commerical gym.

Form is obv terrible.
I've probably only done c.30 cleans/power cleans and exactly 13 snatches ever
I can hang clean more that I can full clean so that says something about my form in getting it up off the ground

Frogdog · 18-04-2011 02:36PM

drdeadlift wrote: »

So Frogdog whats your plans for competing this year??

Leinster Open is on July the 11th I think, that'll be my first proper competition. I'm aiming to make the 77kg class so I've about 7-8kg to lose to get down to my training weight. Wayne Healy, my coach said that that should be no bother, given the progress I've been making so far.

This weekend just gone there was a heavy training session/dummy competition for all the members of East Coast Barbell, as well as a few members of other weightlifting clubs around the country. A lot of PBs set/broken, including a PB for the clean & jerk for myself!

And the jerk part of the movement absolutely shot up like a rocket, so I know I have more in me. I set a snatch PB last Monday night at training, so I had a good week overall!

tomaoo7 · 09-05-2011 10:18PM

:rolleyes:

SpaceCowb0y · 09-05-2011 11:50PM

nice post Frogdog! Defo sparked a bit of interest! Good luck with the competition!

Frogdog · 27-07-2011 01:36PM

An update for those that are interested:

I'm just after competing in my first competition last weekend down in Edenderry, Co. Offaly. Weighed in at 81kg (still a few kilos to go to the 77kg weightclass), but it didn't matter as the competition was using the Sinclair method. I didn't bother cutting or anything for it, so could have been around 79kg or so had I tried.

Anyway, my opener for the snatch was set at 55kg. Rushed through the last warmup, which was 55kg also, and it didn't quite come off. Everything up to then was fine, so I was a bit more nervous stepping on the platform knowing I had just failed the same weight. Anyway, I gave it my all and it shot up like a rocket - it's true what they say - the weight on the platform is lighter!

Then came 59kg, which was a 1kg PB, and I managed to steady myself and nail it as well. I was thinking of going for 61kg, but my coach Wayne called for 63kg! :eek: Again, shot up like a rocket, but was too slow to get in under it. I caught it but it slipped backwards and behind me. Oh well!

Then the clean & jerk, had only time for 2 or 3 warm up lifts before my opener of 61kg. No bother at all. Then a jump to 71kg (a PB of 1kg), again it was fine. Could have done with more punch. Then my final lift of 75kg. I felt the clean was brilliant, a new clean PB for me, but the jerk lacked serious punch and me getting under it. My technique with the jerk needs a bit of work.

So all in all, 4 PBs on the day (snatch, clean & jerk, clean and total) so I can't be dissatisfied with that. And of the 10 or so novice lifters (first competition), I think I came second to a lad a stone heavier than me.

Definitely has whetted my appetite for more competitions and I want to put more effort into training down at East Coast Barbell with Wayne and the boys after it.

And it was nice to meet some of the posters on here in person; Token, Dead Ed, Supposedly, ItsallabouttheL and Molly. Hello to all!

IdidIt · 27-07-2011 04:09PM

Well done on the competition!

I've seen some fellas in my gym Raw near the Portobello doing some Olympic lifting and I'd love to learn how to do it without destroying my back. Do you know of any beginners classes in Dublin City? Brey is too much of a trek for me.

howtomake · 27-07-2011 04:41PM

I was wondering if you were just too lazy to post your results

63kg, nice, CONGRATS on the PR. More effort eh? Maybe keeping a log wouldn't be bad

so we can abuse, *ahem*, I mean encourage you.

IdidIt, I hear ya on the trek, can take me up to an hour or just to get there. I moan about it, but its well worth. And you are talking to a person that always tried to go to a gym that was no more than 15 minutes away. But just keep your mind open about ECB for the time being.

Frogdog · 27-07-2011 05:27PM

Read that again howtomake - my snatch PR was 59kg, I missed the 63kg! but only just. If I had another attempt I reckon I would've had it. :P

No log for me, far too lazy for that craic.

howtomake · 27-07-2011 09:29PM

Frogdog wrote: »

Read that again howtomake - my snatch PR was 59kg, I missed the 63kg! but only just. If I had another attempt I reckon I would've had it. :P

No log for me, far too lazy for that craic.

Too lazy to read it again, I'll just take your word for it, seeing as though you were the one there. So what went through your mind before, during and afterwards?

Mellor · 28-07-2011 04:09AM

After you posted this the last time I added Oly lifts to my workout. Nothing serious, jsut a few sets of snatch or power cleans once every week or two. My form is pretty bad when I go for maxes, but i 've got similar numbers to yourself. something I'm defo going to keep up.

Frogdog · 28-07-2011 10:55AM

howtomake wrote: »

Too lazy to read it again, I'll just take your word for it, seeing as though you were the one there. So what went through your mind before, during and afterwards?

Before, nerves were getting at me a bit as I rushed my last warm-up of 55kg, and subsequently missed it, so 2 minutes later I was staring at the bar on the platform with the same weight. Gave it my all and was surprised how light the weight was out on the platform compared to the warm-up area. During my second snatch of 59kg, I tore a callous on my left hand, so had to get that bandaged up pretty quickly before my last lift of 63kg, but I didn't feel any pain with it, what with adrenaline and all.

The clean and jerks then were no bother, I had very few warm-ups with it, just got out there and lifted.

I guess I'm just really surprised how light the weight on the platform was compared to training.

Frogdog · 28-07-2011 11:00AM

Mellor wrote: »

After you posted this the last time I added Oly lifts to my workout. Nothing serious, jsut a few sets of snatch or power cleans once every week or two. My form is pretty bad when I go for maxes, but i 've got similar numbers to yourself. something I'm defo going to keep up.

I think everyone's form goes out the window when going for maxes, especially when we're beginners!

I just find the coaching I'm getting to be brilliant, my coach is very experienced and can pick out the little details where I'm going wrong etc. Are you getting any coaching in them or are you doing them by yourself?

howtomake · 28-07-2011 11:47AM

Frogdog wrote: »

2 minutes later I was staring at the bar on the platform with the same weight.

You must've had some razor sharp focus once you got up there.

Next time y'all can at least get Wayne a sandwhich, he was wasting away the next time I saw him :P

Frogdog · 28-07-2011 12:06PM

howtomake wrote: »

You must've had some razor sharp focus once you got up there.

Next time y'all can at least get Wayne a sandwhich, he was wasting away the next time I saw him :P

Just blocked out everything else, didn't want to leave myself and others down. It's amazing what you can do when pushed to it.

drdeadlift · 28-07-2011 02:12PM

Did you bring your lucky plastic bag with you?

Mellor · 29-07-2011 03:33AM

Frogdog wrote: »

I think everyone's form goes out the window when going for maxes, especially when we're beginners!

I just find the coaching I'm getting to be brilliant, my coach is very experienced and can pick out the little details where I'm going wrong etc. Are you getting any coaching in them or are you doing them by yourself?

It's not just my maxes, my form is generally bad. I basically power clean, and power snatch everything. When the weight goes up, I catch it higher and higher. The reason for this is related to your second questions (below)

Absolutely zero coaching, I literally read this thread, and then grabbed a bar and snatched it. Then the week after I worked up to heavy power cleans. Then I watch some youtube vids and did it again. Then I tried harder and did it again.

Frogdog · 29-07-2011 09:57AM

Mellor wrote: »

It's not just my maxes, my form is generally bad. I basically power clean, and power snatch everything. When the weight goes up, I catch it higher and higher. The reason for this is related to your second questions (below)

Absolutely zero coaching, I literally read this thread, and then grabbed a bar and snatched it. Then the week after I worked up to heavy power cleans. Then I watch some youtube vids and did it again. Then I tried harder and did it again.

Well you know what I'm going to say - get some coaching (if you can). In my experience it's been invaluable.

Mellor · 01-08-2011 05:28AM

It's sometihng I'd like to get done, but I'm never going to compete.
It would have to fit in with a list of things like BJJ and MMA, and my regular sessions

A Beginner's Introduction to Olympic Weightlifting

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