Snatch Training

• The snatch incorporates practically every muscle of the body, from the shoulders to the calves. In order to train for performing the snatch, the most important area of the body to work is the core and back. These muscles help stabilize the body and prevent injury. In addition, training the back and core has a positive effect on the rest of the body. For warmups, perform bar weight-only snatches several times in a row and throughout your training routine. For your casual Olympic training routine, work the legs and lower body with any variety of squats on one day, then work your back and core another day. On the third day of training, work your arms and shoulders. The best way to train for Olympic snatch competition is to employ a trainer.
  
  

Performing a Snatch

• Approach the bar with your back straight. Crouch and grasp the bar in a wide overhand grip. The bar should be just above the balls of your feet and directly below your shins. Position your shoulders just ahead of the bar and your rear near your ankles. Contract and tighten your torso, then lift the bar while exhaling in one fluid motion. Drive your feet into the ground and draw up the weight close to your legs, lifting with your legs, hips and shoulders. When the bar has reached your thigh, you should be standing in an upright position. Without stopping, shrug your shoulders while squatting down into a similar position to where you started while throwing the weight above your head with locked arms. Again, without stopping, smoothly raise yourself to a standing position to complete the lift.
  
  

Clean and Jerk Training

• Training for the Olympic clean and jerk is very similar to the training necessary for the Olympic snatch. Like the other routine, there must be a heavy emphasis on core and back strength, as well as lower body and shoulder strength. For warmups, perform the clean and jerk with bar weight several times in repetition. This helps warm up your muscles for the lift and helps you see and correct problems with your technique, which is crucial for competition and keeping the lift safe. For your workout, begin by training your lower body using a variety of squats and deadlifts. Follow this with core stability training and strength training for your back, shoulder shrugs and shoulder presses. As you evolve your technique, you'll find that other muscles such as the triceps are worked as well. As with training for the snatch, use light weight to incorporate the clean and jerk into your recreational training, and contact a professional trainer to train for competition.
  
  

Performing the Clean and Jerk

• Approach the bar with your feet planted solidly on the ground. Grip the bar with an overhand grip, your shins positioned just above the bar. Stand up in one fluid motion until you're standing completely upright. In the next phase of the lift, shrug your shoulders explosively while drawing the bar up as you squat down until the bar rests just above your pectoral muscles. Straighten up again so that you're in a standing position with your feet planted firmly into the ground. Your elbows should be pointed straight out in front of you, holding the bar with your palms out. In the third and final phase of the lift, kick your dominant leg back for support while you throw the weight up and over your head. As your skill progresses, you'ill be able to do this in one smooth, continuous motion.