Olympic Weightlifting: Mastering the Barbell Snatch and Clean
Build explosive power and technical precision with the barbell. Whether you are aiming for your first clean or chasing a new PR, we focus on mechanics first to help you lift heavy safely.
The feeling of hitting a 100kg clean with the support of the team cheering you on is unbeatable. This lift was fueled by the community's energy.
Hitting a 105kg clean. This is a milestone that comes from consistent hard work and trusting the process. Hard work always pays off.
This video shows the progression of building up to a 100kg hang squat clean. It's all about consistent mechanics and incremental progress.
The pure joy of hitting a 100kg power clean. This weight used to be my max squat clean, which shows how consistent training leads to breaking personal bests.
A look at a classic CrossFit couplet: bar facing burpees and hang power cleans. This workout tests both your engine and your lifting technique under fatigue.
Pain builds you. Comfort weakens you. Here I am working on my clean technique, focusing on a strong pull and powerful extension.
Executing a heavy clean. Notice the focus on maintaining a flat back and driving through the legs, which are key points of performance we drill in class.
Working on deadlifts from a deficit to increase pulling strength for my cleans and snatches. Accessory work like this is crucial for improving the main lifts.
A front squat and jerk. This demonstrates the second half of the clean and jerk, requiring a stable core and strong overhead position.
Snippets of my training, including chest to bar pull ups and a clean and jerk. This is the "Fit Dad Mentality" in action, putting in the work consistently.
About Olympic Weightlifting: The Barbell Lifts
Before you put heavy iron on the bar, we spend time mastering the setup. I use dowels to drill movement patterns, then move to the barbell only when your technique is consistent. You won’t find me rushing you to a heavy max; we focus on precision, speed, and timing so you hit your personal records without getting sidelined by injuries.
Olympic weightlifting is the ultimate test of speed, coordination, and strength. In my sessions, we break down the Snatch and the Clean & Jerk into manageable segments. We don't just 'lift'; we learn how to cycle the barbell and maintain a neutral spine under fatigue.
Why Technique Comes First
I believe in the 'mechanics first' approach. If your starting position is compromised, your lift will fail when the weight gets heavy. In our Koramangala and Rajouri Garden facilities, we utilize frame-by-frame video analysis to correct your bar path and hip extension. This isn't about guessing; it's about making small, intentional adjustments that lead to big results.
What We Focus On
- The Pull: Building a strong foundation from the floor.
- The Transition: Maintaining control during the turnover.
- The Catch: Developing a stable overhead position for snatches and jerks.
- Accessory Work: We incorporate deadlifts from deficits, front squats, and snatch balances to strengthen your weaknesses.
Training for the Long Run
Consistency beats intensity on the bad days. Whether you are training for a local competition or just want to build 'Fit Dad' strength to keep up with your kids, the goal is the same: move better, last longer. We work with percentages, not guesswork, to ensure you are training at the right intensity for your specific goals. You are here to put in the work—let's make every rep count. 👊🏻
Rohit Chaudhary
I am a CrossFit Level 2 coach, but first and foremost, I am a father. I train to be strong for my son and my family, and I apply that same 'show up and work' mentality to every athlete I coach. I am here to help you move better, lift safer, and get stronger every single day.
Looking for something else?
Explore other coaching programs and specialized training modules we offer.
More from CrossFit Coaching by Rohit Chaudhary