Introduction to Weightlifting

The unit Introduction to Olympic Weightlifting is divided into a theoretical and a practical part.

In the theoretical part, participants learn about the individual disciplines (Snatch and Clean and Jerk) of Olympic weightlifting and conduct a detailed competition analysis. This includes not only competition regulations and training and competition equipment but also the analysis and detailed examination of the complex movement sequences in the Clean and Jerk (Jerking) and Snatch (Snatching). These explosively powerful movements are broken down into individual movement phases, and the working of different muscles is examined to understand the physically and coordinatively demanding sequence. Subsequently, participants learn about the methodical exercise setup from the overhead squat to the Snatch or from the front squat to the Clean and Jerk.

In the practical part, warming up begins with a focus on specific flexibility and activation of the fast-twitch muscle fibers, which are essential for Olympic weightlifting. After a perfect warm-up, the goal is to slowly learn the basics of the technique of Cleans and Jerks through some preliminary exercises. Finally, a video analysis of exercise execution is conducted, assessing the force curve and addressing common mistakes in Snatching and Jerking.