The Ultimate Guide to Olympic Weightlifting

This post may contain affiliate links which means I may receive a commission from purchase made through links. I will only recommend products I have personally used!! Learn more on my Private policy page.

Uncover the world of Olympic Weightlifting, where strength, technique, and determination converge to reach peak athletic performance. Learn about this awe-inspiring sport’s history, techniques, and benefits that has captivated athletes worldwide.

Olympic Weightlifting


Welcome to the realm of Olympic Weightlifting, a sport that exemplifies human strength and agility at its finest. Olympic Weightlifting, an integral part of the Olympic Games since 1896, showcases the dedication and passion of athletes striving for perfection. In this article, we will delve into the rich history, the art of perfecting techniques, and the myriad benefits that Olympic Weightlifting offers. Whether you’re a seasoned lifter or a curious enthusiast, get ready to be inspired by the captivating world of Olympic Weightlifting.

History of Olympic weightlifting

Weightlifting has a lengthy and intriguing history as an organized sport that spans several centuries. Weightlifting has its roots in ancient cultures, where feats of strength were lauded as displays of physical prowess and dominance.

Weightlifting-like practices are known to have occurred in early civilizations such as Egypt and Greece. Men hauling heavy goods are seen in ancient hieroglyphics in ancient Egypt. Weightlifting was an important feature of the Olympic Games in ancient Greece, which were staged in Olympia beginning in 776 BC.

Weightlifting was still practiced as a sort of amusement and a demonstration of strength during the Middle Ages. Weightlifting did not take on a more formalized framework until the nineteenth century. The first formal weightlifting competition was conducted in Europe in 1891, ushering in the modern age of weightlifting as a sport.

Weightlifting made its Olympic début at the inaugural modern Olympic Games in Athens, Greece, in 1896. Initially, the sport had just two lifts: the one-handed snatch and the two-handed clean and jerk. Weightlifting changed over time, and new methods and exercises were added, such as the clean and press, which was eventually replaced by the snatch and clean and jerk.

Weightlifting grew in popularity as a competitive sport, with federations and organizations springing up all over the world. The International Weightlifting Federation (IWF) was established in 1920 and has since been in charge of regulating and promoting weightlifting on a global basis.

Weightlifting is now not only an Olympic sport but also a popular sport and fitness activity loved by individuals of various ages and backgrounds. With its rich history and profound cultural roots, weightlifting symbolizes human power, tenacity, and athletic prowess.

What are the types of equipment required in Weightlifting?

In Olympic weightlifting, athletes require specific equipment to perform the lifts safely and effectively. The essential equipment used in Olympic weightlifting includes:

  1. Weightlifting Barbell: A specialized barbell designed for weightlifting, which is different from standard gym barbells. Olympic barbells are sturdier and have rotating sleeves to reduce friction during lifts.
  2. Weight Plates: Olympic weight plates are used with the barbell. They come in various weights and are designed to fit the Olympic-sized barbell sleeves (2-inch diameter).
  3. Collars: Weightlifting collars are used to secure the weight plates on the barbell during lifts. They prevent the plates from sliding or moving during the exercise.
  4. Weightlifting Platform: A dedicated weightlifting platform provides a stable and safe surface for lifting. It usually has a rubberized surface to reduce noise and protect the barbell and weights from damage.
  5. Lifting Shoes: Weightlifting shoes have a raised, solid heel that provides stability and allows athletes to maintain proper form during lifts. They are designed to improve performance and reduce the risk of injury.
  6. Singlet: Weightlifting competitions often require athletes to wear a singlet, which is a one-piece form-fitting suit. This attire allows judges to see the athlete’s body position clearly during lifts.

Optional equipment that some weightlifters may use includes:

  1. Wrist Wraps: Wrist wraps help to stabilize your wrist joint movement and prevent injuries like sprains or strains.
  2. Knee Sleeves: Knee sleeves offer compression and support to the knee joint, helping to keep it warm and protected during lifting sessions.
  3. Chalk: Weightlifters often use chalk on their hands to improve grip on the barbell and prevent slippage.
  4. Belt: Some weightlifters use weightlifting belts for added support to the lower back and core during heavy lifts.

It’s important to note that while some equipment is essential for Olympic weightlifting, the use of optional equipment may vary depending on individual preferences and competition regulations.

Competition and Weight Class categories

In Olympic weightlifting, athletes compete in various weight class categories. These categories ensure fair competition by grouping athletes based on their body weight.

Men’s Weight Class Categories:

  1. 55 kg (121 lbs)
  2. 61 kg (134 lbs)
  3. 67 kg (148 lbs)
  4. 73 kg (161 lbs)
  5. 81 kg (179 lbs)
  6. 89 kg (196 lbs)
  7. 96 kg (212 lbs)
  8. 102 kg (225 lbs)
  9. 109 kg (240 lbs)
  10. +109 kg (+240 lbs)

Women’s Weight Class Categories:

  1. 45 kg (99 lbs)
  2. 49 kg (108 lbs)
  3. 55 kg (121 lbs)
  4. 59 kg (130 lbs)
  5. 64 kg (141 lbs)
  6. 71 kg (157 lbs)
  7. 76 kg (168 lbs)
  8. 81 kg (179 lbs)
  9. 87 kg (192 lbs)
  10. +87 kg (+192 lbs)

It’s important to note that weight class categories may be subject to change by the governing bodies of weightlifting, so it’s best to refer to the latest official guidelines from the International Weightlifting Federation (IWF) or the relevant governing body to get the most up-to-date information.

The Lifts: Snatch and Clean and Jerk

The Snatch:

A “snatch” is one of the two competitive lifts done by participants in Olympic weightlifting. It is a dynamic and explosive technique in which the lifter moves a barbell from the ground to overhead in one continuous motion.

How to hold the bar in a Snatch?

In snatch or even in clean and jerk the most preferable grip is the hook grip why? Because in the hook grip when the bar transits to the catch phase, it is easy for the athletes to turn their wrists so that they can receive the bar efficiently. There are many ways to check your perfect snatch-holding position

  1. You can take a pipe (lightweight) and take a wide grip and lift it up. Check whether the arms make a 90 degree with each other.
  2. Another method is to take the bar on your lap and take a wide grip see the elbows should be fully extended and when standing upright the bar should stay adjacent to your pubic bone.

 How to perform a snatch?

  • Starting Position: The lifter stands with their feet shoulder-width apart and the barbell in front of them. The barbell grip is broader than shoulder width, with the hands pointing downward (overhand grasp).
  • First Pull: The lift starts with the lifter pushing through the legs and raising the barbell off the ground. The back is straight, and the shoulders are slightly ahead of or over the barbell. The initial draw is distinguished by its calm and controlled action.
  • Transition: After passing the knees the bar comes adjacent to the pubic bone remember the back should be engaged throughout the phases and keep the bar close to your body.
  • Second pull: In the second pull “Triple extension” will take place generating a powerful pull. Here the shoulder gets shrugged and then the arms pull the bar up keeping it close to the body the hip, knee, and ankle get extended hence the triple extension.
  • Catch phase: After the second pull the bar gets to a certain height and starts to descend now the athlete’s job is to come under the bar as quickly as possible and catch it with elbows extended.

The Clean and Jerk

The “clean and jerk” is the second of two competitive lifts done by participants in Olympic weightlifting. It is a two-part action in which the lifter first raises the barbell to his or her shoulders in a move known as the “clean,” and then lifts it above in a move known as the “jerk.”

Discover the complexity of the Clean and Jerk, a two-part lift that requires immense strength, technical prowess, and mental focus.

How to Hold the bar in Clean and jerk?

Here the grip remains the same as the snatch “Hook Grip” The holding position will be slightly wider than your shoulder and definitely less than a snatch grip. Just think of doing a deadlift.

How to perform a Clean and Jerk?

The clean and jerk is further divided into two primary lifts The Clean and The Jerk

The Clean

  1. Starting Position: The lifter stands with feet shoulder-width apart and the barbell placed on the ground in front of them. The grip on the barbell is slightly wider than shoulder-width, and the palms are facing downward (overhand grip).
  2. First Pull: The lift begins with the lifter driving through the legs and lifting the barbell off the ground. The back remains straight, and the shoulders are over or slightly ahead of the barbell. The first pull is characterized by a slow and controlled movement.
  3. Transition: Once the barbell passes the knees, the lifter rapidly accelerates the barbell upward by explosively extending the hips, knees, and ankles. The lifter pulls itself under the barbell as it reaches its maximum height.
  4. Catch: The lifter catches the barbell on the shoulders in a front squat position. The elbows are high, and the lifter’s fingers are wrapped around the barbell to secure it in place.

The Jerk

  1. The Jerk is the second part of the lift, where the lifter transitions the barbell from the shoulders to an overhead position.
  2. Dip: The lifter performs a quick dip by bending the knees and then immediately extending them, using the momentum to propel the barbell upwards.
  3. Drive: Simultaneously with the leg drive, the lifter forcefully extends the arms overhead, pushing the barbell to a fully locked-out position.
  4. Split or Power Jerk: There are two main variations of the jerk technique: the split jerk, where the lifter splits the legs into a lunge position, one foot forward and the other backward, and the power jerk, where the lifter keeps the feet in line and merely bends the knees to receive the barbell overhead.
  5. Overhead Position: In the final position, the lifter stabilizes the barbell overhead with arms fully extended and locked out. The lifter must show control and steadiness of the barbell before the lift is considered successful by the judges.

How human body adapts to Weightlifting training?

When it comes to adapting to any situation the human body is the most capable thing there is. Adaptation happens in two ways neurological and hormonal adaptation. Weightlifting is a power sport, here the objective of the sport is to lift the barbell as quickly as possible. Weightlifting helps in synchronizing motor units (the efficient recruitment of type 2 muscle fibers).  Weightlifting stimulates the release of testosterone and growth hormones. It also helps improve insulin sensitivity resulting in better blood sugar control. Weightlifting, especially intense training sessions, can temporarily increase cortisol levels. Cortisol is a stress hormone that assists in regulating the body’s response to stress and energy metabolism.

What is the Energy system involved in Weight lifting?

Weightlifting primarily relies on the ATP-CP (Adenosine Triphosphate – Creatine Phosphate) system and the glycolytic system. These energy systems provide the necessary fuel to meet the intense and short-duration demands of weightlifting movements. The ATP-CP system is the immediate energy system that provides energy for very short bursts of high-intensity activity, such as lifting heavy weights. During weightlifting movements like the snatch and clean and jerk, the muscles require a rapid and substantial energy supply. The ATP-CP system utilizes adenosine triphosphate (ATP) already stored in the muscles, as well as creatine phosphate (CP), to replenish ATP quickly. However, this system has limited capacity and can only sustain energy production for a few seconds.

What are the muscles involved in Weightlifting?

Olympic weightlifting engages a variety of muscles across the body since the snatch and clean and jerk actions demand a mix of strength, power, and coordination to perform efficiently. Olympic weightlifting involves the following muscle groups:

  1. Quadriceps (front thigh muscles): The quadriceps play an important role in both the snatch and the clean and jerk. They are essential in extending the knees during the early portion of the lifts, which provides the required force to raise the barbell off the ground.
  2. The hamstrings (back thigh muscles) combine with the quadriceps to extend the hips during the second pull phase of the snatch and clean and jerk. They are necessary for producing explosive force and propelling the barbell higher.
  3. The gluteal muscles, especially the gluteus maximus, are strong hip extensors that are highly recruited during the explosive phase of the lifts.
  4. Calves (gastrocnemius and soleus): The calf muscles aid in stability and balance during lifts, particularly in the receiving position, when weightlifters catch the barbell in a deep squat.
  5. Trapezius and Rhomboids (upper back muscles): These muscles are responsible for stabilizing and retracting the scapulae throughout both the snatch and clean and jerk pulling phases.
  6. Latissimus Dorsi (lats): The lats play an important role in getting the barbell close to the body during the first pull phase of both exercises.
  7. The erector spine Group: These are the deep muscles of the back consisting of 9 different muscles origin from the lumber and lower thoracic of the spine and inserts on the upper thoracic cervical region of the body, they play a crucial role in maintaining the straight posture throughout the movement and stabilizing the upper body.

What are the exercises that will help in developing performance in weightlifting?

Doing the movements (snatch and Clean & Jerk) itself will help in developing the overall performance. But we can further improve it by implementing various accessory exercises. Now you will be asking what is an accessory exercise? Or what type of accessory exercise we should implement in our training program to help in developing our lifts? So basically accessory muscle training or exercises are nothing but workouts that will help in developing certain muscle groups or movements that will help in our snatch and clean & jerk. For example, we can do upright rows of 15 reps of 3 sets to develop our “second pull” of the snatch phase. Now you can perform some front squats that will help in developing the catch phase of Clean. To know more just check out my article on Snatch and Clean and Jerk.

What are the Benefits of Olympic Weightlifting?

For me snatch and clean and jerk is one of the most effective training to improve triple extension or power (strength + speed). Why? Because in a snatch we have to perform the lift less or within a sec and trust me you need tremendous strength and speed to complete the lift. It also helps in improving your triple extension. Therefore it will help other athletes like sprinters, footballers, rugby players, basketball players, long jump athletes, MMA fighters, cricketers, boxers, etc. Do the general population perform these lift? Why the hell not, every human wants to increase their power generation. Improving power also means improving reaction speed so your body will respond to stimuli better. Better neurological recruitment.    

Olympic Weightlifting Training Programs

  •  Periodization for Optimal Gains

Periodizing a proper routine and following it is a vital part of the process. Dividing a macrocycle into mesocycles and further dividing it to micro cycles and setting attainable goals will definitely increase your gains. Know more about periodization and know how to build your training plan for your goals and for your particular sport.

  •  Assistance Exercises

Discover supplementary exercises that complement Olympic Weightlifting and target specific weaknesses. For example you lack strength in your second pull maybe implementing upright rows in your conditioning will help you to develop your second pull phase or let’s say you have trouble in jerks therefore implanting push presses will help in developing your shoulder joint strength and further assist in the movement.

It’s crucial to improve your mobility in weightlifting. For example: if you have mobility issues in your hips then it will hinder your gains and therefore may also result in injury. If your shoulder mobility is not up to mark an injury is inevitable cause you will be putting too much load on your shoulders and improper mobility will just result in a chronic injury.

Recovery and Nutrition

Understand the importance of proper nutrition and adequate rest for optimal recovery and performance. Sleep? Of course, a proper 8-hour consistent sleep will boost your recovery. Just like giving 100% to your training, it is vital to give a 100% on your nutrition. Keeping a high protein profile will help in protein synthesis and having a proper proportion of carbs and fats will help in maintaining strength and generate ATP the energy currency of our body.

What are the Common Mistakes to Avoid

  • Sacrificing Technique for Weight

Weightlifting may look like a simple sport, but it is one of the most complicated movements. There are many components for a perfect Lift. For example your starting position, your grip, your stance, your posture. Then throughout the lift you have to be quick but also keep in mind certain factors like keeping the bar close enough and as soon as the bar gets its maximum height you have to go under the bar as quickly as possible and catch or receive the barbell hence successfully performing the lift. So therefore if you lack the proper technique and just put weight to the bar than injury is inevitable.

  • Fixing your stance while receiving.

Many lifters tend to front jump after a triple extension, so basically after the second pull in the snatch or a clean when the ankles get extended to produce a powerful thrust we have to place the foot in the original position or place it wide. But the thing to avoid is to jump forward or backward, jumping forward or backward will result in imbalance while receiving the bar thus increasing the chance of failing the lift.

As I mentioned earlier if you neglect mobility training you will definitely injure yourself or you will not be able to increase your gains. weightlifting is a demanding activity not having proper bone or joint health will ultimately result in stagnating your gains and performance.

  • Overtraining and Recovery

Overtraining will result in overtraining syndrome or ODS it’s a common issue where most dedicated athletes suffer. So there should be proper periodization and planning to reduce injury and help gain performance. Neglecting recovery will result in increasing the chances of having an injury.

FAQs (Frequently Asked Questions)

Is Olympic Weightlifting only for professional athletes?

Not at all! Olympic Weightlifting is accessible to individuals of all fitness levels and ages, from beginners to seasoned lifters.

Can Olympic Weightlifting help me build muscle?

Yes, definitely! Olympic Weightlifting is an excellent way to build muscle mass and strength throughout the body.

Is Olympic Weightlifting safe for teenagers?

When performed with proper technique and under supervision, Olympic Weightlifting can be safe and beneficial for teenagers.

Can Olympic Weightlifting improve my sports performance?

Absolutely! The explosive power and strength gained from Olympic Weightlifting can significantly enhance athletic performance in various sports.

What equipment do I need to start Olympic Weightlifting?

You’ll need a barbell, weight plates, lifting shoes, and appropriate safety equipment to start Olympic Weightlifting.

Can Olympic Weightlifting help me lose weight?

Yes, Olympic Weightlifting can aid in weight loss by increasing your metabolic rate and promoting fat burning.


Olympic Weightlifting is not just a sport; it’s a testament to the indomitable human spirit. The dedication, precision, and raw power displayed by Olympic Weightlifters inspire us to reach for greatness in all aspects of life. As you step into the world of Olympic Weightlifting, remember that every lift is an opportunity to push beyond your limits and unveil your true potential. Embrace the journey, celebrate the victories, and learn from the challenges. Become a part of the extraordinary legacy of Olympic Weightlifting, where champions are made, and dreams are realized.

Go update your gear, and check out these amazing products

Related Articles

Add Your Heading Text Here

Add Your Heading Text Here
My personal Favorites

This is the heading

Lorem ipsum dolor sit amet consectetur adipiscing elit dolor