How Much Weight Should I Use For Olympic Lifts Such As Snatch And Clean And Jerk If I'm Starting Out

When starting out with Olympic lifts like the snatch and clean and jerk, it's important to find the right weight. Using too much weight can lead to injury, while using too little weight won't provide enough challenge. Here are some guidelines to help you find the right weight:

Snatch

  • For beginners, start with a weight that is about 50% of your bodyweight.
  • As you get stronger, you can gradually increase the weight.
  • Aim to lift a weight that allows you to perform 8-12 repetitions with good form.

Clean and Jerk

  • Start with a weight that is about 60% of your bodyweight.
  • Gradually increase the weight as you get stronger.
  • Aim to lift a weight that allows you to perform 6-10 repetitions with good form.

It's important to note that these are just guidelines. The best way to find the right weight is to experiment and see what works best for you. Listen to your body and don't be afraid to adjust the weight as needed.

5 Related Questions

  1. What are the benefits of Olympic lifts? > Olympic lifts are compound exercises that work multiple muscle groups at once. They can help you build strength, power, and explosiveness.
  2. How often should I perform Olympic lifts? > Start by performing Olympic lifts 1-2 times per week, and gradually increase the frequency as you get stronger.
  3. Is it okay to use a weight belt when performing Olympic lifts? > Weight belts can help to support your back and prevent injury. However, they should not be used as a substitute for proper technique.
  4. How do I know if I'm using too much weight? > If you experience pain or discomfort while performing Olympic lifts, you are probably using too much weight.
  5. What is the best way to progress in Olympic lifting? > The best way to progress in Olympic lifting is to be consistent with your training, gradually increase the weight, and focus on proper technique.
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