Olympic Weightlifting for Triathletes

Back when I was living in Red Deer I joined a crossfit gym (Ignite Fitness) that shared their building with a physiotherapy clinic that I frequented. At first I was hesitant as I had always bought in to the myth that when women strength train it causes them to instantaneously bulk up and grow massive muscles. Why do people believe this? Putting on muscle is extremely difficult and requires a combination of specific training and diet. It can take years to grow your physique. Ask any creatine/protein shake chugging 14 year old boy. Becoming a member of Ignite not only had physical benefits but mental benefits as well. I joined a community of strong, powerful women who inspired me to train harder and push my limits. These women were not being sucked into society’s stance that women who weightlift are manly and unattractive.

Let’s focus on the physical benefits that strength training has – specifically for triathletes. First, it results in better performance. Lifting weights increases a person’s power. Second, it reduces injury by decreasing muscular imbalances.

When done with correct form, Olympic weightlifting has many benefits. It requires moving heavy weight quickly, which results in an increased force production through the recruitment of type 2 (fast twitch) muscles. Endurance athletes mainly use their type 1 (slow twitch) muscles, as they don’t fatigue as quickly. The snatch and clean and jerk are complex, multi-joint movements that activate a larger percentage of muscles than any other single lift. They also require a full range of motion of the joints – this develops a balanced musculature around the joints. It also strengthens the posterior chain – back, glutes and hamstrings. Endurance activities tend to put a lot of stress on the posterior chain and can cause it to weaken – which can result in injuries. Cycling in an aero position and the repetitiveness of running causes the spine to compress. It is important to strengthen your posterior chain and decompress it to prevent back pain. As well, Olympic lifting strengthens your core. One of the most effective ways to build a strong core is through stabilization. When lifting heavy weight and moving it away from your center, your core muscles, mainly your obliques and rectus abdominis, are activated to prevent your spine from collapsing. Lastly, Olympic weightlifting is great for mobility. In order to complete both lifts with correct form a person needs to have flexible ankles, hips, T-spine and shoulders.

There are two types of Olympic Lifts: the snatch and the clean and jerk. Despite looking extremely different, they are quite similar in mechanics. In both lifts, you want the bar to move in a straight, vertical line. You do not want the bar to move in an arc – this will lower your max force generation. In order to maintain a straight line, you have to manipulate your body around the bar. What does this mean? During the first pull (off the ground) you need to move your knees back, out of the bar’s path. Next, you want to fully extend your body, with your hips thrusting forward and shoulders lifting up to your ears. For both lifts, your elbows should be pointing out to the sides (think scarecrow) until you receive the bar. As the bar is travelling upwards, you want to pull your body underneath to receive it.

For the snatch, the goal is to move the bar from the ground to directly overhead in a locked out position. You want to grab the bar so that when you stand up it sits in your hip crease (people with shorter arms will have a narrower grip). When catching the bar, you should be in a squat position with your arms locked out overhead.

For the clean, the goal is to move the bar from the ground to your shoulders. Hand position is roughly shoulder distance or slightly wider. You should be receiving the bar on your shoulders while in a front squat position.

Let’s break it down a little more:

Grip

When grasping the bar you want to tuck your thumb under your index and middle finger. This is called a hook grip. It helps you maintain control of the bar.

Starting Position

Position your feet slightly outside shoulder width (think of how you would place your feet if you were to do a vertical jump). When grasping the bar, push back with your butt and engage your hamstrings. The bar should be close enough so that it touches your shins. Your spine should be in a neutral position – no curve in your back and your gaze should be straight ahead. Elbows should be pointed out to the sides and your shoulders should be slightly in front of the bar.

First Pull

The movement is initiated by a drive from the lower body.

Second Pull

The movement starts when as the bar reaches your thighs and requires a pulling movement (think shrugging your shoulders up so they touch your ears). At the same time you want to rapidly extend your hips as you go on your toes. The second pull is not a separate step from the first pull – it should appear seamless and executed with increasing speed.

Warning: Olympic lifting is hard. It requires a combination of strength and coordination. It is extremely important to work on your technique before adding a ton of weight. If possible find a coach who can help you tweak your form. Have fun and be safe :)