Teaching Olympic Lifting
to a large Audience
Chris Polakowski
cpolakowski@etsd.org
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Physical Education Teacher for 32 years
Coaching Weightlifting for 28 years
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USA Weightlifting U.S. Senior International Coach
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Athletes
2008 Olympian Carissa Gump
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2009 Junior World Team
Member: Mat Fraser
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Two Time Junior Pan Am Medalist
and former American Record
Holder: Ben Fuller
Resume
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Three other athletes competed at minor International Meets for
Team USA
In addition, three athletes invited to USA Weightlifting Training
Squads
9 Different National Champions
32 National Medalists
47 athletes qualify for a National Meet
Team Vermont has won or finished runner-up at 12 Different
National Events
Appointed Head or Assistant Coach to 5 International Teams
Coached at two National Training Squad Camps
Taught 30 USA Weightlifting Coaches Courses
2000 Inductee, New England Weightlifting Hall of Fame
2008 Vermont Governor’s Council on Physical Fitness
Outstanding Professional
VTAHPERD State President and Executive Board member
2004-2008
When to Start
Age is not relevant

Yes, you should be concerned
about age appropriate lifting
(Technique needs to be first and
foremost when learning the lifts).
 Emotional Maturity is the number
one factor when deciding who is
ready to lift or not.
Why do Olympic Weightlifting
 A healthy
form of physical activity.
 Strengthens the muscles, bones,
tendons and ligaments.
 Reduces the risk of injury.
 Slows down the aging process.
 An outstanding means of developing
athletic potential (Strength, Speed,
Agility, Technique and Power).
Lift in a way muscles are used
in movement
Getting Started (The Snatch)
 Part
whole method.
 Work
 Move
backward from finish to the start.
only as fast as the athletes can
handle.
Getting Started (The Snatch)
snatch grip – Bring elbows up even to
height of shoulders. Inside of elbows at
90 degrees. Grip bar. Relax elbows.
 The
Starting out. Set position.
Back is rigid and tight. Chest is
expanded. Stomach is pulled in.
Curve of spine stays in it’s natural
state.
Over-head Squat
 Feet
Shoulder width apart. Bar located
over shoulders. Elbows straight. Toes
slightly turned out. Push hips slightly
back behind heals as the athlete
descends. Back is tight and straight.
Knees track in line with the toes.
Hang Snatch from above the knees
 Weight
of body on heels. Bar mid thigh to
hip. Arms straight. Bar tight to body.
Knees slightly flexed. Back straight.
Finishing the pull
 Push
into the floor (explode). Complete
extension of the body. It should be done
quickly, with the complete extension.
The Catch
 Meet
the bar as high as possible. Feet
move from hip to shoulder distance. Bar
over shoulders (Behind ears). Hips land
behind heels. Ride the body down to the
squat position.
The Squat Under
Hips sink down and a little bit back.
Weight is mostly on the heels.
Feet slightly turned out. Knees
align with feet.
Hang Snatch from below the knees
 From
the hang above the knees, flex
knees until bar is situated below them.
Extend the knees back to hang
above. Shoulders and hips move
at the same rate of speed. (This
will not “feel” like a natural
movement to a beginner).
Snatch from the floor
 Bar
over where toes meet the foot.
Weight on mid foot.
 Arms are straight and vertical down from
shoulders.
 Elbows straight out along bar.
Clean Progression
 Same
as that of the Snatch
Hang Clean Above the knees
Finishing the Pull
Receiving the Clean (The Catch)
Riding it down into the Squat
Hang Clean Below the Knees
Clean From the Floor
The Jerk
Finished Position