Damect Dominguez

July 3, 2024

5 Keys to PR Your Snatch & Clean + Jerk: Part 1, The Pull

The snatch and clean + jerk are a testament to an athlete’s strength and dedication to perfecting the art of lifting. For anyone looking to improve their performance in these lifts, a strategic approach encompassing technique refinement, strength development, and mental fortitude is essential.

Through my 10+ years of experience in the sport and through the hundreds of athletes I’ve coached, I’ve found 5 essential components that are a vital part of any successful Olympic Weightlifting training plan. 

This is a 5-part series. Each part will cover one of the five essential components. 

Key #1: Lots of Pulls

Why are we starting this 5-part series with a post on pulls? It’s not because it’s the most important of the 5 points. However, as you’ll see, pulls are a versatile tool that develop almost every area, at least in some part, necessary to improve your lifts. They can help refine technique, develop strength, and condition the mind. 

1- They’re the Foundation

There’s a saying in Olympic Weightlifting (or at least one that I say) - the lifts aren’t made during your initial pull but they can be lost. Pulls form the foundation of both the snatch and the clean and jerk. A strong, efficient pull sets the tone for the rest of the movement, ensuring proper trajectory and control. In other words, you need to be strong enough in your pull that you can bring the bar from the floor to the power position without losing your form. This is important because it sets you up properly for the final part of the lift.

2- Technique Refinement

Pulls provide an opportunity to focus on and refine specific technical aspects of the lift. Practicing variations such as the high pull or mid-hang pull allows lifters to concentrate on bar path, timing, and body positioning. This targeted practice helps correct common errors and enhances overall technique.

3- Strength Development

Arguably, the most important aspect of incorporating pulls into training routines is that they significantly contribute to overall strength development. By isolating and emphasizing the pulling phase, lifters can lift more than their 1-rep maxes thus contributing to greater strength development. Generally speaking, we aim for pulls to be between 80-115% of your 1-rep max. You can't snatch heavier than your 1-rep max, for example. That's why it's your max. You can, however, pull a lot heavier than your 1-rep.

4- Mental Conditioning

Repeated practice of pulls helps build confidence and mental resilience. Knowing that you have a strong, reliable pull can boost confidence when attempting heavy lifts, reducing hesitation and increasing the likelihood of successful lifts.

In my newest Olympic Weightlifting program, Oly Strong, pulls are programs 2-4 times a week. The programmed pulls typically range from 80-115% of an athlete’s 1-rep max. Many variations of the pull are programmed depending on what we’re trying to accomplish. In the first week of training, Oly Strong has:

Mid Hang Snatch High Pulls
Clean Pulls/Extensions
Power Position Snatch High Pulls

If you’re looking for a program that puts all this together for you - give Oly Strong a try!

Every single one of the 25 athletes that tested this program set personal bests in at least one variation of the squat, and the clean+jerk and snatch (this included beginner and intermediate lifters who trained in functional fitness). Again, If you want to blast through your old personal bests, this is the program for you!

Oly Strong: 12-Week Olympic Weightlifting Program
Oly Strong: 12-Week Olympic Weightlifting Program

Oly Strong: 12-Week Olympic Weightlifting Program

$24.00

The main goal of this 12-week program is to increase your snatch and clean + jerk. Throughout this period, our emphasis will extend to your squat, pulling, and pressing strength. If you want to blast through your best lifts, and set new PRs this is the program for you!

You can run this program as a stand-alone program or alongside your functional fitness training. However, for best results, this should be run as a stand-alone program.

  • For the majority of the 12 weeks, you'll be training 4-5x/week.
    • 4 Strength-focused Days
    • 1 Optional Conditioning-focused Day
  • On average you'll be:
    • Squatting 2x per week
    • Pulling 3x per week
    • Pressing 1-2x per week
    • Snatching 2x per week
    • Cleaning 2x per week
    • Pressing 2x per week

The 12 weeks in this program are broken up into three four-week cycles. Volume and intensity will steadily increase during the first three weeks before pulling back on week four. Weeks one and two will be the easiest weeks (but not easy), as the goal is to introduce you to the program gradually. By week three, you'll be fully immersed in the program - with volume and intensity hitting new highs. Week four will be your first mini-deload – this should allow you to recover from the previous three weeks of training while priming your body for the next eight weeks. 

We'll be lifting to a daily max 1-2x/week on different lifts. Due to this format, you'll find yourself consistently hitting personal bests throughout the 12 weeks. 

Every single one of the 25 athletes that tested this program set personal bests in at least one variation of the squat, and the clean+jerk and snatch (this included beginner and intermediate lifters who trained in functional fitness). Again, If you want to blast through your old personal bests, this is the program for you!

This is a digital download product.


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