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Snatch: The athlete seizes the barbell in an eager way from the floor to overhead in one fluid motion.

Clean & Jerk: The athlete lifts the barbell from the floor to the shoulder (Clean), & then from shoulders to overhead (Jerk).


Does your sport require throwing, sprinting, running, or jumping?

Then you can perform the Snatch and Clean & Jerk (Weightlifting) for the most outstanding way to train full body movements with triple-extension (simultaneous extension of the knee and hip, and plantar flexion at the ankle).

These two lifts increase your athleticism in the following ways:

  • Triple extension – ankle, knee, hip
  • Explosive power
  • Speed
  • Strength
  • Power to Weight Ratio (Sinclair Method)
  • Force Production
  • Bone density and load bearing, greater immunity from Osteoporosis and Breast Cancer – lowering the need for estrogen reduction medications Arimidex, Tamoxifen
  • General Physical Preparedness
  • Skill acquisition and co-ordination
  • Body awareness, sequencing and timing
  • Commitment and persistence to surpass your personal records
  • Mobility and flexibility especially under load
  • Acceleration, momentum and velocity – the snatch has an average velocity of 1.52–1.67 m/s. This makes it a quality lift for training speed-strength in which the athlete aims to move a weight at its fastest velocity.

Weightlifting Course

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