Olympic Lifting Assessment Criteria: Snatch

Start Position
Grip - overhand hook grip (thumb around bar)
Grip – wide enough so bar sits in crease of hips
Foot position - beneath bar, bar directly above bottom eyelet
of shoes
Shin/ankle position - bar close to shins
Hips higher than knees
Back - neutral position (lordotic curve)
Chest - pulled out (visible from front)
Shoulder - scapula pulled back and down and slightly in front
of bar
Elbows - locked outwards
Head up
Weight distributed towards forefoot
First Pull
Tighten all muscles in start position and breathe in
Extend knees (posterior knee drive) maintaining straight back
position and chest up
Keep arms straight
Weight shifts towards back part of foot
Bar remains close to shins and travels backwards slightly
Transition
Extend at the hips bringing the torso more upright
Simultaneously re-bend the knees (double knee bend)
pushing them under and in front of the bar
Weigh shifts towards forefoot (midfoot at end of transition)
Finish in a jump position with the bar brushing against the
upper thighs
Second Pull
Extend at the ankles, knees and hips explosively in a jump
action
Combine with a violent shoulder shrug
Bar remains close to body (scrape the torso)
Second pull is completed with full triple extension, shoulder
shrug and arms straight
Catch
At the highest point of the second pull begin to flex at the
elbows (pointing out along the line of the bar to keep the bar
close to the torso)
Simultaneously transfer body weight downwards until the
arms extend by pushing upwards towards the ceiling (upward
throw action)
Bar is caught in bottom position of an overhead squat
(quarter squat
for power snatch) with arms extended
Weight towards rear of foot
Recovery
Lead with chest
Drive upwards by explosively extending at the ankles, knees
and hips
Keep torso upright with straight back
Breath out as erect stance is achieved
 Olympic Lifting Assessment Criteria: Clean & Jerk

Start Position
Grip - overhand hook grip (thumb around bar)
Grip – wide enough so elbows are positioned just outside
knees
Foot position - beneath bar, bar directly above bottom eyelet
of shoes
Shin/ankle position - bar close to shins
Hips higher than knees
Back - neutral position (lordotic curve)
Chest - pulled out (visible from front)
Shoulder - scapula pulled back and down and slightly in front
of bar
Elbows - locked outwards
Head up
Weight distributed towards forefoot
First Pull
Tighten all muscles in start position and breathe in
Extend knees (posterior knee drive) maintaining straight back
position and chest up
Keep arms straight
Weight shifts towards back part of foot
Bar remains close to shins and travels backwards slightly
Transition
Extend at the hips bringing the torso more upright
Simultaneously re-bend the knees (double knee bend)
pushing them under and in front of the bar
Weigh shifts towards forefoot (midfoot at end of transition)
Finish in a jump position with the bar brushing against the
mid-thighs
Second Pull
Extend at the ankles, knees and hips explosively in a jump
action
Combine with a violent shoulder shrug
Bar remains close to body (scrape the torso)
Second pull is completed with full triple extension, shoulder
shrug and arms straight
Catch
At the highest point of the second pull begin to flex at the
elbows (pointing out and backwards slightly to keep the bar
close to the torso)
Transfer body weight downwards rotating elbows and wrists
around the bar
Land in a front squat position with bar supported on anterior
deltoid and elbows pointing forward
Land in a slightly wider stance to allow a greater depth of
catch
Weight towards rear of foot
Recovery
Lead with chest
 Drive upwards by explosively extending at the ankles, knees
and hips
Keep torso upright with straight back
Breath out as erect stance is achieved
Jerk Drive
From catch position with bar resting on anterior deltoids and
elbows pointing forward flex at the ankles-knees-hips to a
quarter squat position
Rapidly change direction by triple extending at the ankles-
knees-hips in a jump action
Using acceleration caused by triple extension allow elbows to
start extending
Bar passes close to face
Jerk Catch
At full extension simultaneously split the legs sliding them
explosively to finish in a lunge shape
At the same time continue to extend at the arms until straight
with bar above head
Front foot flat on the ground, rear foot on ball of the foot
Feet should be displaced on each side of a cross which
dissects immediately below the lifters centre of gravity
Jerk Recovery
Drive off front foot bringing front foot back to centre line
Follow this by bring the back foot back to the centre line
Feet should finish shoulder width apart with arms extended
fully overhead