How To Warm Up For Olympic Weightlifting

I've been all over the place with trying different warm ups, and at the end of the day I've found that practicing the movement you are going to perform tends to work more often than not.

Snatch Warm Up

This is a general warm up for the snatch that includes some skill development. This does not include specific drills based on your specific technical weaknesses however, so feel free to add tall snatches, drop snatches, snatch balances etc. as needed.

Perform 5 reps each with an empty barbell of:

1. Strict Snatch High Pull

2. Muscle Snatch From Hip

3. Overhead Squat

4. Hip Snatch

5. Hang Snatch

6. Snatch

Check out the video below for a demonstration and some points of performance!

Clean Warm Up

This is a general warm up for the clean that includes some skill development. This does not include specific drills based on your specific technical weaknesses however, so feel free to add tall cleans, power cleans, muscle cleans etc. as needed.

Perform 5 reps with an empty barbell of each

1. Strict Clean High Pull

2. Clean Turnover

3. Front Squat

4. Hip Clean

5. Hang Clean

6. Clean

Check out the video below for a demonstration with points of performance.

Jerk Warm Up

This is a general warm up for the jerk that includes some skill development. This warm up is largely designed for the split jerk, so if you power jerk, squat jerk, or push jerk, then you will need to modify the last 3 exercises.

Perform 5 reps with an empty barbell of each exercise:

1. Strict Shoulder Press

2. Push Press

3. Tall Jerk

4. Behind The Neck Jerk

5. Split Jerk

Check out the video below for a demonstration with points of performance!

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