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DB Snatch

• Grab a dumbbell in one hand and hold in the midline of the body• Feet should be shoulder width apart, knees should be slightly bent

• SET YOUR CORE! Shoulder blades squeezed together, back and abs tight• Initiate the movement by pushing the hips back

• Lower the dumbbell until it is between your knees• Shoulders should be over the dumbbell

• Forcefully extend the ankle, knee and hip (jumping motion) and shrug the shoulder • Keep the dumbbell close to the body, bring the elbow towards the ceiling

• When the dumbbell reaches shoulder level, rotate the arm and drop under the dumbbell

•

When the feet return to the ground, the dumbbell should be held overhead with arm straight, knees should be slightly bent, weight should be on the heels

• Stand up to complete the lift

ymp c sOlympic lifts are a fundamental component of the Dartmouth College Strength and

Conditioning Program. The Olympic lifts involve triple extension of the ankle, knee, and

hip. The triple extension that occurs during the Olympic lifts is the same movement seen

n running and jumping. By using the Olympic lifts, the athlete learns to increase force

application against the ground. This makes for an athlete who can run faster, and jump

higher.

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Hang Clean

• Grab a barbell with hands shoulder width apart

• Feet should be hip width apart, knees slightly bent• SET YOUR CORE! Shoulder blades squeezed together, back and abs tight

• Initiate the movement by pushing the hips back • Lower the bar until it is at the top of the knees, keep the arms straight

• Shoulders should be in front of the bar •

Forcefully extend the ankle, knee and hip (jumping motion) and shrug the shoulders• Keep the bar close to the body, bringing the elbows towards the ceiling• When the bar reaches shoulder level, rotate the elbows around the bar

• Catch the bar by landing in a front squat position, weight on the heels, knees slightly bent, elbows paralleto the floor

• Stand up to complete the lift

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Hang High Pull

• Grab a barbell with hands shoulder width apart• Feet should be hip width apart, knees slightly bent


• Lower the bar until it is at the top of the knees, keep the arms straight• Shoulders should be in front of the bar

•

Forcefully extend the ankle, knee and hip (jumping motion) and shrug the shoulders• Keep the bar close to the body, bringing the elbows towards the ceiling

• Allow the bar to fall back to the thighs

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Hang Pull

• Grab a barbell with hands shoulder width apart

• Feet should be hip width apart, knees slightly bent• SET YOUR CORE! Shoulder blades squeezed together, back and abs tight

• Initiate the movement by pushing the hips back • Lower the bar until it is at the top of the knees, keep the arms straight

•

Shoulders should be in front of the bar • Forcefully extend the ankle, knee and hip (jumping motion) and shrug the shoulders

• Keep the arms straight at all times

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Hang Snatch

• Grab a barbell with a wide grip, hands wider than shoulder width• Feet should be hip width apart, knees slightly bent


• Lower the bar until it is at the top of the knees, keep the arms straight•

Shoulders should be in front of the bar • Forcefully extend the ankle, knee and hip (jumping motion) and shrug the shoulders• Keep the bar close to the body, bringing the elbows towards the ceiling

• When the bar reaches shoulder level, rotate the arms around the bar • Catch the bar in the overhead support position with arms straight, head slightly in front of the bar

• Weight should be on the heels, knees slightly bent in the catch position• Stand up with the bar overhead to complete the lift

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Jump Squat

• Begin with the bar resting behind the neck, on the upper back

• Feet should be hip to shoulder width apart, weight on the heels• SET YOUR CORE! Shoulder blades squeezed together, back and abs tight

• Initiate the movement by bending the knees and dropping the hips down and back •

Keep the weight on the heels and drop into a quarter squat position

• Forcefully extend the ankle, knee, and hip, jumping off the ground•

Pull down on the bar to keep it on the shoulders

• Land on the ball of the foot first, then bend the knees and let the weight go to the heels• Reset before the next jump

• The repetitions can also be done continuously

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Push Jerk

• Begin with the bar resting behind the neck, on the upper back • Feet should be hip width apart, weight on the heels

• SET YOUR CORE! Shoulder blades squeezed together, back and abs tight• Initiate the movement by bending the knees and dropping the hips down and back

• Keep the weight on the heels and drop into a quarter squat position• Forcefully extend the ankle, knee, and hip (jumping motion)

•

Extend the arms and catch the bar in the overhead support position, arms straight, head slightly in frontof the bar

• Weight should be on the heels, knees slightly bent in the catch position• Stand up with the bar overhead to complete the lift

• The lift can also be done with the bar starting in front, or with dumbbells

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Push Press

• Begin with the bar resting behind the neck, on the upper back

• Feet should be hip width apart, weight on the heels• SET YOUR CORE! Shoulder blades squeezed together, back and abs tight

• Initiate the movement by bending the knees and dropping the hips down and back • Keep the weight on the heels and drop into a quarter squat position

• Forcefully extend the ankle, knee, and hip•

When the bar passes the top of the head, press the bar up and lock the elbows out• The bar should finish in the overhead support position, arms straight, head slightly in front of the bar • Keep the legs straight in the finish position

• The lift can also be done with the bar starting in front, or with dumbbells

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