What Is Olympic Weightlifting?

Olympic weightlifting is a competitive sport that involves lifting weights in two specific movements: the Snatch and the Clean and Jerk. It is an integral part of the Olympic Games, showcasing athletes' strength, speed, and technique. This sport has a rich history and is not only a test of raw power and strength as it challenges athletes to lift the maximum weight in each lift, but also a display of coordination, flexibility, and mental fortitude.

History and evolution

The origins of weightlifting can be traced back to ancient civilizations, where it was used to demonstrate strength and prowess, and forms of weightlifting were part of ancient Greek and European cultures. However, modern Olympic weightlifting didn’t begin to take shape until the late 19th century. Olympic weightlifting was one of the original sports in the first Modern Olympic Games in Athens, Greece in 1896 for men. Still, it was not included as a women's sport in the Olympic Games until the year 2000 (which was a significant milestone in Olympic weightlifting History). 

Over the years, the format and rules have evolved, leading to the establishment of weight classes in the early 20th century, performance records, and international competitions. In 1972, during the Munich Olympic Games, the Press was eliminated from competition, leaving only the Snatch and Clean & Jerk as the recognized Olympic lifts we see today. 

Olympic weightlifting is governed by strict and rigorous rules and regulations overseen by the International Weightlifting Federation (IWF) and each country's Olympic weightlifting governing body. 

It is also a drug-tested sport, overseen by the WADA (World Anti Doping Agency) and each country’s drug testing organization. For example, athletes competing under the United States Weightlifting (USAW) are drug tested by USADA (United States Anti Doping Agency) and WADA at International competitions. 

The two lifts

1. The Snatch: This is the lift performed first by the athlete in an Olympic weightlifting competition. Athletes lift the barbell from the ground to overhead in one continuous motion. The snatch requires explosive power, speed, mobility, strength, and precise technique. The snatch is often seen as the more mentally challenging of the two lifts, requiring immense focus and precision. 
2. The Clean and Jerk: This lift is performed in two distinct phases. First, the athlete lifts the barbell from the ground to their shoulders (the clean), then from their shoulders to overhead (the jerk). The lifter can choose their competitive jerk style, which is most commonly the split jerk. Like the Snatch, the Clean and Jerk requires explosive power, speed, mobility, strength, and precise technique. The Clean & Jerk is often seen as the lift that requires more grit and tenacity of the two lifts, as it requires an immense amount of focus, but the technique can be less precise than a snatch if the lifter has a lot of raw strength and fight.

Training and technique

Successful Olympic weightlifters undergo rigorous training to develop positional strength, overall strength, explosiveness, power, flexibility, and technique. 

Training often includes:

• Olympic Lifts: The Snatch and Clean and Jerk are practiced to increase confidence and consistency and become more efficient in movement and technique while working to increase weight capacity (i.e. maintain technique at heavier percentages so that the lifter can continue to increase the amount lifted)
• Strength Training: Incorporating squats, deadlifts, and other assistance exercises to build overall muscle mass, mobility, positional strength, force and power development. (see this article: The Purpose Behind Assistance Exercises In Olympic Weightlifting).
• Mobility Work: Enhancing flexibility and joint mobility to improve lifting technique and prevent injuries.
• Accessory Movements: Engaging in exercises that target specific muscle groups to support the main lifts, build a strong core, and increase stability, balance, coordination and control.

The competition, or Olympic lifting meet.

Competitions are organized at local meets, National meets, and International championships, including the World Championships and the Olympic Games. Athletes compete in different weight classes, aiming to lift the highest total weight within their weight class. Each competitor gets three attempts for each lift (the snatch and the clean and jerk). The goal is to achieve the highest successful lift in each category–the total score is the sum of the best successful snatch and clean and jerk lifts. The lifter with the highest total score in their weight class wins the competition.

Main equipment used in Olympic weightlifting

Olympic weightlifting requires specialized equipment to ensure safety and performance. 

Here’s a breakdown of the most essential requirements:

• Barbell: Olympic barbells are designed for Olympic weightlifting and weigh 20 kg (44 lbs) for men and 15 kg (33 lbs) for women. The men’s bar is 2.2 meters (7.2 feet) long with a 28mm diameter grip, and the women’s bar is slightly shorter at 2.01 meters (6.6 feet) with a 25mm diameter grip. These barbells are built to withstand heavy loads, featuring rotating sleeves so that the bar spins to facilitate smoother lifts.

• Bumper plates: These come in various weights, and because Olympic weightlifting is a sport measured in kilograms, Competition plates will always be in kilos. Most Olympic Weightlifters also train on kilos, unless in a gym with only pound plates. Olympic weight plates are colored for easy identification:
  • WHITE (5kgs) 
  • RED (2.5kgs) 
  • YELLOW (1.5kgs) 
  • GREEN (1kg)
  
  The Bumper plates are designed for Olympic weightlifting. They are typically made of a durable rubber or urethane with a steel core, allowing them to be dropped from overhead without damaging floors or equipment or risking injury to the lifter. An Olympic Lifting weight set also includes ‘change plates', which are smaller plates in different colors for lighter weights:
  • RED (25 kg) 
  • BLUE (20 kg) 
  • YELLOW (15 kg) 
  • GREEN (10 kg)
  
  Along with barbell collars that tighten on to the end of the barbell, outside the plates, to secure the plates while lifting, adding safety while performing the Olympic Lifts. These weigh 2.5 kg each.

• Lifting platform: A dedicated lifting platform provides a stable and safe area for performing lifts. The center of a platform is typically made of wood, and the sides of the platform, where the bumper plates will be, are made of rubber (often horse stall mats) to absorb impact and provide traction.

• Olympic weightlifting shoes: These shoes have a raised heel (made of wood or hard plastic) and a thin, stiff sole, which helps improve lifting posture and stability as they offer a more stable base for the lifter. The lifted heel helps to increase ankle range of motion, allowing a deeper and more upright squat position. The thin, hard soles absorb very little force while providing stability, which means more of the force you produce goes into moving the bar rather than losing it through sole compression.

Who can do Olympic weightlifting?

Olympic weightlifting is a sport that people of all ages and skill or fitness levels can practice. People who can benefit from and participate in Olympic weightlifting include (but are not limited to):

• Beginners: You are never too young to learn how to snatch and Clean and Jerk. Individuals new to Olympic weightlifting should start with proper coaching to learn basic techniques safely. 
• Youth Lifters: Young athletes can participate in Olympic weightlifting with appropriate supervision and coaching. Many Coaches focus on technique, strength development, positional strength, body awareness, mobility, consistency, confidence, and safety with their youth athletes. 
• Competitive Athletes: Those interested in competing can join local clubs in their area or find a coach to help them train for Olympic weightlifting competitions. Athletes of all ages can compete in various weight categories–there are even divisions for masters and youth lifters. Competitive athletes of all ages in other sports, including CrossFit®, use Olympic weightlifting to improve their ability to:
  
  • Generate power and explosiveness. 
  • Increase overall strength. 
  • Increase speed and agility. 
  • Get better at coordination, balance, stability, and complex movements
  • Improve flexibility and mobility. 
  • Improve mental toughness and discipline (the complexity of Olympic weightlifting requires mental focus, discipline, and a strong work ethic). 
• Fitness Enthusiasts: Olympic weightlifting can be part of a general fitness regimen, helping individuals improve strength, coordination, and overall athleticism. 
• Recreational Lifters: People who enjoy lifting weights for fitness or personal goals can engage in Olympic weightlifting without the pressure of competition. This aspect emphasizes skill development and physical fitness rather than competitive performance. Many people train with Olympic Lifts and assistance exercises in their garages or local gyms without any desire to compete– they simply love the sport and the feeling it gives them.

Olympic weightlifting is a mentally and physically demanding sport that requires dedication, discipline, tenacity, patience, and a commitment to mastering technique. 

As a competitive athlete or a recreational lifter, learning and practicing Olympic weightlifting can provide many irreplaceable physical and mental benefits. As the sport grows in popularity worldwide, Olympic weightlifting remains a testament to strength, confidence, grit, resilience, athleticism, and love for the sport–captivating lifters one lift at a time.