TrainingSpeed, agility and power methods
Olympic Lifting Derivatives: Cleans, Snatches and Their Variations
Quick Intro
Olympic lifting derivatives are modified versions of the two competition lifts of weightlifting, the snatch and the clean and jerk. They include the power clean, hang clean, power snatch and high pull. Athletes in many sports use them to train explosive strength without needing the full technique of the competition lifts.
The Idea in Plain Terms
In the snatch and the clean, a lifter pulls a barbell from the floor and moves under it to catch it. The pull involves a powerful, fast extension of the hips, knees and ankles, called triple extension, the same action used in jumping and sprinting.
Derivatives simplify the lifts for training:
- Power versions. The bar is caught in a higher position, such as a quarter squat, instead of a full squat.
- Hang versions. The bar starts at the knee or thigh instead of the floor, which shortens the movement and reduces the technical demand.
- Pulls. The lifter does the pull without catching the bar, as in a clean pull or high pull.
- Blocks. The bar starts on blocks to train a specific position.
These lifts are chosen because they let the body move heavy loads at high speed, which trains power in a way that slow lifts like a heavy squat do not. They also show up in sport tests, because the ability to produce force fast links to jumping and sprinting ability.
A Worked Example
A power block within a lower-body day, shown as an illustration:
| Exercise | Sets and reps | Notes |
|---|---|---|
| Hang power clean | 4 sets of 3 | About 70 percent of the athlete’s best |
| Back squat | 3 sets of 5 | After the power work |
| Romanian deadlift | 3 sets of 8 | Accessory strength |
The power lift comes first, when the athlete is fresh, with low reps to keep every rep fast.
What the Research Shows
A 2016 systematic review and meta-analysis by Hackett and colleagues found that Olympic weightlifting training improved vertical jump height in sportspeople, and that it did so more than some other methods in the comparisons available. The studies were relatively short and mostly small.
Studies also show that weightlifting movements produce high power outputs and that athletes who perform them well tend to be stronger and more explosive. It is harder to show that the lifts themselves are a better way to build power than alternatives such as jump squats or kettlebell swings. Some reviews note that these alternatives deliver similar benefits with a lower technical cost.
Technique matters a lot. The lifts demand coordination, mobility in the shoulders, wrists and hips, and coaching. Poor technique under load can cause wrist, shoulder and low back problems.
Who It Suits
- Athletes who need explosive power and have access to coaching.
- Lifters with good mobility who enjoy skill-based training.
- Anyone who wants to learn a technical lift over time.
It is less suited to those with limited mobility or no access to coaching or little time to practice the technique.
How to Use It
- Learn the movements with an empty bar or light load and coaching.
- Start with hang or pull variations before the floor lifts.
- Use low reps, 1 to 5, and stop sets when speed drops.
- Place them early in the session.
- Rest 2 to 3 minutes between sets.
- Use jump squats or kettlebell swings if the barbell lifts are not practical.
Common Misunderstandings
It is not the only way to build power.
It is not a slow strength lift. Bar speed is the point.
It is not safe without technique practice.
FAQ
What is the difference between a clean and a power clean? The catch position. A power clean is caught higher.
Do I need bumper plates? They allow the bar to be dropped safely, and are standard for these lifts.
Can I learn it from videos? Videos help, though a coach gives feedback that matters.
Are there alternatives? Kettlebell swings, jump squats and medicine ball throws train power with less technique.
Where This Comes From
Hackett D, Davies T, Soomro N and Halaki M, 2016, Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis (British Journal of Sports Medicine, 50, 865 to 872). Descriptions of derivatives follow standard weightlifting and strength and conditioning texts.
Related to: plyometric training, force-velocity relationship and post-activation potentiation. Exercises include Power Clean and Kettlebell Swing.