Mastering the Snatch and Clean & Jerk

The snatch is a complicated lift; for every successful attempt, there can be many failures. This video shows my battle with an 80kg snatch this week. It's a process of fighting through, because you can't be defeated until you give up on yourself.

Getting the rhythm back with some Power Clean & Jerks, working my way up from 90kg to 95kg. Each lift is a chance to refine technique and build confidence under the bar.

This barbell complex of a 3-Position Squat Clean plus one Split Jerk is a great way to build explosive power and athletic performance. It combines triple extension and squatting into one fluid movement.

A heavy barbell complex for the day: one squat clean followed by two split jerks. This type of training is excellent for building strength, coordination, and stability in the clean and jerk.

Monday means it's time for snatches. Here I am working on a complex of two power snatches to build speed and consistency in the first pull and turnover.

Here's a simple hack to improve your weightlifting: straight arm pulls and bent arm pulls. Adding these exercises before your snatch or clean and jerk sessions helps prevent an early arm bend and reinforces a powerful pull.

Heavy banded overhead squats have massively improved my snatch. This exercise forces you to stabilize your core and maintain an upright position, which directly translates to a stronger and more stable bottom position in the snatch.

Finding energy and balance during the CrossFit Open. This push press is a fundamental movement for developing overhead strength, which is crucial for both the snatch and the jerk.

A moment of focus before the next lift. Olympic weightlifting is as much a mental game as it is a physical one. It's about finding your balance and energy before you even touch the bar.