Bounce

The bounce is the use of the elastic rebound at the bottom of the squat or clean to recover from the bottom position more easily and with more speed. It is the combination of three elements: the liter...

Complex

A complex is the combination of two or more different lifts into a single set. Complexes can be used for technical reasons or for training elements such as speed, explosiveness or strength. ...

Concentric

The concentric phase of a lift is that during which the acting muscles are contracting. As an example, the concentric phase of the squat is the phase of returning to a standing position from the botto...

Double Knee Bend

AKA Scoop, transition   The double knee bend is the temporary cessation of extension and forward movement of the knees during the final explosive extension of the snatch or clean. This is a n...

Drive Position

Drive position refers to the position of the feet during the drive of the jerk.     See also   Pulling position Receiving position...

Dynamic Start

A dynamic start is a method of beginning a pull from the floor (such as in the snatch or clean) in which the athlete moves continuously into the position in which the bar is first separated from the f...

Eccentric

The eccentric phase of a lift is that during which the acting muscles are extending. It is sometimes referred to as the “negative” phase of the lift. As an example, the eccentric phase of ...

First Pull

The first pull of the snatch or clean is the movement of the bar from its starting point on the floor until it reaches approximately mid-thigh, the point at which the final upward explosive effort is ...

Hang

Hang refers to a starting position for a lift with the bar above floor level, e.g. Hang Clean. At what height a hang lift is started needs to specified, such as mid-thigh, knee or below the knee....

Hook Grip

The hook grip is used in the pull of the snatch and clean to ensure a secure grip during the aggressive acceleration of the bar. The lifter first wraps the thumb around the bar, then grips the thumb w...

Power

The term power refers to a receiving position of the snatch, clean or jerk in a partial squat (e.g. power snatch). Most commonly the cut-off point is a parallel squat—if the lifter receives and ...

Power Position

The position during the pull of the snatch or clean when the knees have moved forward under the bar during the double knee bend and the bar is in contact with the body and the trunk approximately vert...

Pulling Position

Pulling position refers to the position of the feet during the pull of the snatch or clean.     See also   Receiving position Drive position...

Receiving Position

Receiving position refers to the position of the feet when receiving the snatch, clean or power jerk. It is most often the same as the lifter’s squat stance.     See also   P...

Scoop

AKA Transition, double knee bend   The scoop is the forward movement of the partially-bent knees under the bar during the double knee bend of the snatch or clean.   Read more about...

Second Pull

The second pull of the snatch or clean is final upward explosive effort of the lift, beginning when the bar reaches approximately mid-thigh and ending with the complete extension of the hips and knees...

Split

The split is the receiving position for the split jerk, which is a partial-depth lunge. Also used in the split snatch and split clean....

Starting Position

The position or posture from which the lifter begins the snatch or clean. Read more about the starting position ...

Static Start

A static start is a method of beginning a pull from the floor (such as in the snatch or clean) in which the athlete sets and holds the starting position at least momentarily before actually lifting th...

Straps

AKA Lifting straps   Straps are fabric or leather strips that wrap around the lifter’s hands and bar to secure the grip on the bar. Most often used for snatch or clean pulls or deadlifts ...