Sharing experience

Model and Programme for Teaching the Technique of the Competition Lifts

A. Akrabov, Cand. Sc. (Pedagogy), Honoured Coach of the People's Republic of Bulgaria — section “Sharing Experience”

English summary of Tyazhelaya Atletika. Ezhegodnik 1983 (Moscow: Fizkultura i Sport, 1983), pp. 51–59: the text is paraphrased, not translated; data tables are given in full with English labels.

Abridged from A. Akrabov, Vdigane na tezhesti za yunoshi (Weightlifting for Young People), Sofia: Meditsina i Fizkultura, 1977; tr. P. Poletaev; special strength sections omitted.

Terminology. “Razhnozhka” = squat style; “nozhnitsy” (scissors) = split; “polupodsed” (half-squat) = power snatch/clean; “podryv” = the explosive final extension of the pull.

Rationale

• Beginners first need the basics of the competition lifts; programmed teaching — a model fixing the exact sequence of actions, i.e. an “algorithm” of learning — optimises this.
• Advantages: avoids the errors and needless repetition of coaching by trial and error; a common basis for all beginners; faster learning.
• The sequence is split into steps, each mastered before the next (R. Przeweda, 1971); learners see the movement before doing it whole, gain motivation and persistence. The coach's guiding role is indispensable.
• Either lift may come first; both routes produce world-class lifters. The CSKA “Septemvriysko zname” school (Sofia) starts with the snatch — as did Andon Nikolov, Nedelcho Kolev and Krastyo Semerdzhiev, equally strong in both lifts.
• Basics take 8–10 sessions, then normal training begins.

The model: sequence of phases

Based on a scheme by V. I. Rodionov and L. N. Sokolov (1972).

I. Two-hand squat snatch (15 steps)

1. Starting position.
2. Start — pull.
3. “Hang above the knees” position.
4. Start — hang above the knees — jump upwards.
5. Start — hang above the knees — explosive extension (podryv).
6. From the hang above the knees — power snatch.
7. Standing up — feet together — fixing the bar.
8. From the hang below the knees — power snatch.
9. From the floor — power snatch.
10. Squatting in the snatch squat position.
11. From the hang above the knees — squat snatch.
12. Standing up — feet together — fixing the bar.
13. From the hang below the knees — squat snatch.
14. Start — pull — explosive extension.*
15. From the floor — squat snatch.

* Translator's note: Bulgarian “teglene” = first phase of the pull, “izteglyane” = the explosive second phase (podryv).

II. Two-hand clean and jerk (20 steps)

1. Starting position.
2. Start — pull.
3. Hang above the knees.
4. From the hang above the knees — half-squat (power clean).
5. Standing up — jerk starting position.
6. From the hang below the knees — clean.
7. Power clean from the floor.
8. From the hang above the knees — squat clean.
9. From the hang below the knees — squat clean.
10. From the floor — squat clean.
11. Starting position for the jerk.
12. Jump upwards with the bar on the chest.
13. Dip and drive without the arms (“half-jerk”).
14. Half-jerk with the arms.
15. Half-squat with the bar at eye level.
16. Power jerk (“shvung”).
17. From the toes — split (“scissors”).
18. Split jerk.
19. Recovery from the split, fixation.
20. Clean and jerk combined.

Model for programming the practical teaching of the competition lifts

* The digitised source prints “3” — evidently a damaged 8.

The programme session by session

Every session: warm-up → technique block → special strength and physical preparation (omitted here). The coach demonstrates from front and side; learners hold key positions for corrections. After the technique block: 8–10 min active rest (game or music). In group teaching, rests between sets are filled with abdominal work, press-ups and biceps exercises.

Session 1 — power snatch basics

• Equipment: bar with wooden discs, children's bar, or standard bar on 20 cm blocks (lower with small discs).
• Stick drills (6–8 reps): (a) stick on shoulders — full-foot squat, rise onto toes; hips to heels, trunk upright; (b) same, stick overhead in wide grip (6–7) — neck and traps tight, blades together, back arched; (c) stick in front — raise overhead close to chest, squat, stand, lower; (d) stick on shoulders — squat, press overhead and back behind the head, stand, lower; trunk and head fixed; (e) squat while raising the stick up-back overhead, stand, lower.

1. Start: feet one foot-width apart, parallel or toes out; bar over toes; back arched, head up; squat to hook grip. Repeat until natural.
2. Start — pull: knees, then hips and trunk extend; arms relaxed; back arched throughout. 4–6.
3. Hang above knees: bar at lower third of thigh, knees under bar, arms straight and loose, shoulders down, weight slightly towards toes.
4. Jump from the hang, no arms — sharp leg and trunk extension. 4–8.
5. Podryv from the hang: knees slightly down-forward, then explosive knee/hip extension; at upper thigh — onto toes, shrug, slight elbow bend, trunk up and slightly back. Finish: on toes, hips forward, elbows over bar, bar at top of pelvis; head a “motionless continuation of the trunk”. 6–8–10. Cue: maximum speed and full amplitude.
6. Power snatch from the hang: first drills — hands on hips, then stick overhead: onto toes, drop into half-squat with feet moving sideways-forward, toes out (6–8). Lift: sharp arm pull and turnover while dropping; bar close to chest and face; traps tight, blades together, back arched. 3–4×2–3.
7. Stand up, feet together, fix overhead — practised with step 6.
8. From below the knees (discs clear of the floor): knees bring the bar above them, then continuous extension and catch. 2–3×2–3.
9. From the floor: a few pulls with extension first, then 2–3×3–4.

Session 2 — consolidating the power snatch

• Light revision: 2–3×2–3.
• Principle “maximum weight with good technique”: +5 kg steps, 2–3 reps each, until technique visibly breaks. The last sound weight counts as the maximum, even if more can be lifted with faults.
• Then −10–15–20 kg: 2–3×2–3 under strict technical control.
• Explain to learners why strict technique now matters for later progress.

Session 3 — squat snatch basics

• Start, pull and extension already learned; new task: linking the extension to the full squat.
• From the hang above the knees: 3–4×2–3. Cues: finish the extension (on toes, shoulders high, bar near pelvis) — don't rush under; feet slightly sideways and forward; arms keep pulling while turning over, shoulders and elbows not dropped.
• From below the knees: 2–3×2–3.
• 1–2×3 pulls with extension, then from the floor 3–4×2–3; good performers earn up to 3 extra sets at +5–10 kg. 10-min break.

Session 4 — consolidating the squat snatch

• Light revision 2–3×2–3; squat snatch with 2–3 comfortable weights; 10-min rest.

Session 5 — clean basics; power snatch from blocks

1. Start: shoulder-width grip, arms hanging, squat to hook grip; shoulders forward, blades slightly together. 3–4.
2. Start — pull as in session 1.
3. Extension from the hang: bar finishes at the hip joints, not the top of the pelvis. 2–3×2–3.
4. Power clean from the hang. No-bar drills: (a) hands on hips, palms back — squat, hips to heels, trunk vertical (4–5); (b) onto toes, drop into half-squat, feet forward-apart (5–6); (c) dip, jump, land in half-squat, twice (6–8). Lift: extension flows into the half-squat, arms pull and turn under, elbows well forward; bar, hips and heels on one vertical. 3–4×2–3.
5. Recovery: legs not fully straightened; step into a narrow jerk stance.
6. From below the knees: 2–3×2–3.
7. From the floor: 3–4 pulls with extension, then 3–4×2–3.
8. Squat clean from the hang (after light front squats): drop actively, arms pulling under; bar close to stomach and chest; trunk and head as at the end of the extension; elbows forward to horizontal, parallel. Errors: feet too wide, back losing its arch. 2–3×2–3.
9. From below the knees: 2–3×2–3.
10. From the floor: pulls first; 3–4×2–3, then one set of 2–3 at a heavier weight set by the coach. 10-min rest.

Session 6 — jerk basics, full lift; snatch refinement

1. Jerk start from stands: feet hip-width, toes out; dip, elbows down-forward to horizontal and parallel; stand, 2–3 steps back; knees and hips slightly unlocked, trunk vertical. Errors: hips forward, leaning back. 3–4. Rule: “the jerk is done with the legs, not the arms”.
2. Jump with bar on chest: weight on heels; bar stays on the chest. 5–6.
3. Half-jerk without arms: dip and drive onto toes, no jump. 5–6.
4. Half-jerk with arms: bar to eye level. 5–6.
5. Power jerk: drill from stands — bar at eye level on toes, push away, drop into half-squat on flat feet, arms locked, trunk vertical (5–6); then 3–4×2–3.
6. Split jerk: no-bar drill first (6–8). Cues: rear foot on its ball, close and parallel, heel slightly out; hips driven forward; front foot flat, knee ~90° or slightly more; rear leg almost straight; trunk upright. With bar, incl. recovery and fixation: 4–5×2–3.
7. Clean + jerk combined: 6–8×1.

Snatch rhythm and tempo are also practised.

Session 7 — consolidating the clean and jerk

• Light full lifts 3–4×2–3; extra sets on a faulty part.
• Announced in advance as motivation: good technique earns +5 kg for 2–3 lifts, then medium weight 2–3×2–3; others stay at the learning weight. 10-min rest.

Session 8 — refining both lifts

• Light weight 3–4×2–3 with hands-on coaching; when good, raise the weight, 1–2 sets×2 per step.
• Only lifters who stay loose and correct may continue; faulty technique → back to the individual learning weight, however easy the lift.
• After 1–2 or 3–4 increases, back to the learning weight for 2–4 sets×2–3. Snatch first, then clean and jerk.
• From here on: technique work at the maximum weight lifted correctly.

Conclusions

• Training from now on means adapting correct technique to ever heavier weights.
• Never force results or test maxima with gross faults — it fixes errors; “strength without technique is blind”.
• Next: regular training in technique, strength and will-power, with special weight on all-round physical preparation.