Basic weightlifting movements: step by step and tips

If you are interested in practicing this Olympic sport, you have to make an effort to learn the basic movements of weightlifting. With them you will reach the goal.

Last update: 07 September, 2022

The basic movements of weightlifting demand to be performed with perfect technique. If you don’t execute them this way, you can seriously injure yourself very easily.

Weightlifting or weightlifting is a sport that understands the highest possible lift of weight on a bar. This disc-shaped weight is located at the ends of that bar.

The activity has been part of the Olympic Games since 1896. The gym has been in charge of multiplying the techniques of weightliftingsince there are many routines that imitate or seek to adapt these movements to the training of any person.

The 3 basic movements of weightlifting

Being an exercise in which the use of force predominates in its maximum expression, requires a higher level of resistance. Remember that the weight of the bar can be adapted to the moment you are within your training plan.

In basic terms, there are 3 essential movements. The start or snatch, the clean or charged and the jerk or jerk. The goal is that, step by step, you can take each piece of advice to perfect the technique.

Weightlifting went from an Olympic sport to an option in gyms, making it available to anyone who trains in an amateur way.

1. snatch or ripped

It is a combination between squats and press military. The goal is to lift the bar overhead while simultaneously squatting.

Before starting you should warm up, especially with your shoulders. Emphasize preparing the rotator cuff area, which is a group of muscles and tendons attached to the shoulder joint.

The muscles that are most involved in this exercise are those of the lower body, the core and the shoulders.

This is the step by step:

  1. Pay attention to the type of grip you will use with the bar, which is called hook-grip. The grip consists of encircling the bar with your thumb and the other four fingers will cover the thumb as they encircle the bar.
  2. Your glutes should be above the horizontal of your knees and the quads should be almost parallel to the ground.
  3. keep your back straight in a neutral position, looking straight ahead.
  4. When lifting the bar, don’t move it too far away from your body, because this lifts its weight and makes it harder for you to get the lift. If you separate it too much you risk a lot of injury.
  5. Already with the bar up, do not let it be located behind the head, but on top of it. This mistake can cause the bar to fall backwards and injure your arms or shoulders.


two. Clean or loaded

It is the movement with which you raise the bar from the ground to your shoulders. The bar will rest on your shoulders so you can stand up.

Here you work, in the same way, almost all your muscles. In particular, your lower and upper body, as well as the core.

The step by step is as follows:

  1. Place your legs more open than the width of your shoulders, with the toes facing forward.
  2. You assume the grip hook-gripwhich you already learned in the previous move.
  3. You keep your back straight. You stare straight ahead.
  4. You lift the bar off the ground with a displacement similar to that of the deadlift.
  5. You perform a lumbar flexion so that you put the body under the bar.
  6. You receive the bar on your shoulders. After lumbar flexion, your elbows should point up, emulating a rowing motion to the chin. The bar must not pass the level of your shoulders so that at the moment of receiving it, it does not injure this area.
  7. Elbows aligned at 90 degrees and you assume the lowest stance in the squat.
  8. Finally, you have to stand up with the strength of your quadriceps and the entire lower body to maintain stability.

3. jerk or jerk

It represents the last position in a weightlifting. Here you go from having the bar on your shoulders to lifting them completely with both armsmimicking the final position of a press military.

To perform the vertical impulse you have to start a stride, that is, position one leg in front of the other. the shoulders, the core and your leg muscles are heavily engaged in this movement.



The step by step is as follows:

  1. Your back should remain straight as you assume the lunge position., as this can cause the back to lean forward or backward, posing a risk of injury. Keep in mind that the stride you make, prior to lifting the bar, is not complete.
  2. Your feet should be straight and in front. This is important for the strength of your knees, which are required.
  3. Already standing, with the bar still on your shoulders, it is when you make a small impulse to be in a half stride position, with the right leg in front and the left leg stretched out behind. Here you lift the bar with your arms. You hold this position for one or two seconds.
  4. Keeping the barbell raised above your head, you lift your legs from a mid-stride position so that you’re finally standing with the barbell up. Up to this point you will have achieved the goal, with the three basic movements of weightlifting.
If you’re used to barbell squats, you already have some of the technique built in.

Tips when practicing basic weightlifting movements

You require physical strength, mastery of the technique in each movement, attitude and mental strength to complete these demanding exercises. Consistency in warm-up is essential. Start by lifting the weight that supports your physical capacity and you will notice that, little by little, you will resist greater weight.

In addition to your physical strength, you have to work on your mind, your speed and technique. You work on strength through exercise routines, with a few repetitions of maximum load. The goal is for you to move the most weight on each set..

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