Olympic Weight Lifting Club

Strong is the new skinny!!

About Olympic Weight Lifting Club

Olympic weightlifting is a sport in which athletes compete in lifting a barbell loaded with weight plates from the ground to overhead, with each athlete vying to successfully lift the heaviest weights. The two competition lifts are the Snatch and the Clean & Jerk.

The club will be guided by qualified coaches.


Catalyst Athletics - YouTube = this is a great site of Weightlifting tutorials.

Squat University - YouTube = is this great for mobility and flexibility.

GPC Performance - YouTube = is great for all things performance (strength, speed, power, flexibility, mobility etc

Warmup Progressions Below: Another great way to refine your technique is with some light bar work. It can be very beneficial to just complete the warm up progressions regularly while focusing on good technique. 

You may remember these movements from the warm ups we do during training but if not you can look up the exercises on Catalyst Athletics.




Grip Placement

Grip Placement

Jerk Grip

OH Position

Clean Rack Position

OH Position

OH Squat

Front Squat

Jerk Split Position

Drop Snatch

Mid Hang Position

Jump to Split

Snatch Balance

Mid Hand Clean Jump

Push Press

Snatch Mid Hang Position

Mid Hang Clean Jump

Behind Neck Push Press

Mid Hang Jump

Scarecrow Position

Power Jerk

Mid Hang Pull

Tall Muscle Clean

Behind Neck Power Jerk

Tall Muscle Snatch

Mid Hang Clean

Split Jerk behind the neck

Scarecrow Snatch

Power Clean

Jerk Balance

Mid Hang Snatch

Clean Seg DL

Split Jerk

Power Hand Snatch

Halting Clean DL

Split Jerk behind the neck press

Snatch Segment DL

Segment Clean & Clean

Halting Snatch DL



Power Clean from floor

Sotts Press


Programme for Reading Week:

Snatch (Day 1)

Snatch Warm up Primer


A1) Snatch 5 x 4 (2 mins rest between sets)

B1) Snatch Pull on low blocks 4 x 4 (2 mins rest between sets)

C1) Snatch Push Press + OHS 4 x 4 +2 (2 mins rest between sets)

D1) BB Back Squat 4 x 8 (2 mins rest between sets)

D2) Pull Ups 4 X 6  


Clean (Day 2)

Clean & Jerk Warm up Primer


A1) Clean 5 x 4 (2 mins rest between sets)

B1) Clean Pull-on low blocks 4 x 4 (2 mins rest between sets)

C1) Front Squat 4 x 5 (2 mins rest between sets)

C2) Front Rack Mobility (4 x 8) (2 mins rest between sets)

D1) Iso Split Stance Behind Neck Press 4 x 4 (both sides) (2 mins rest between sets)

E1) Jerk from Front Rack 4 x 4 (2 mins rest between sets)

If you are unsure of any exercise just look it up on Catalyst Athletics

Current Committee 1

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