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Exercises

Olympic lifts and power exercises

Cleans, snatches and jerks move a load fast from the floor or the hang. They reward coaching and patience: start light, with the hang and pull variations.

59 moves53 with 3D demosBeginner 1Intermediate 31Advanced 27

Beginner olympic lifts and power exercises 1

Clean Shrug demonstrated on the 3D figure3D demoClean ShrugBeginner · A barbell

Intermediate olympic lifts and power exercises 31

Clean deadlift demonstrated on the 3D figure3D demoClean deadliftIntermediate · A barbellClean pull demonstrated on the 3D figure3D demoClean pullIntermediate · A barbellDouble kettlebell push press demonstrated on the 3D figure3D demoDouble kettlebell push pressIntermediate · A kettlebellDumbbell clean demonstrated on the 3D figure3D demoDumbbell cleanIntermediate · A dumbbellHeaving snatch balance demonstrated on the 3D figure3D demoHeaving snatch balanceIntermediate · A barbellKettlebell clean demonstrated on the 3D figure3D demoKettlebell cleanIntermediate · A kettlebellMuscle snatch demonstrated on the 3D figure3D demoMuscle snatchIntermediate · A barbellOne-arm kettlebell push press demonstrated on the 3D figure3D demoOne-arm kettlebell push pressIntermediate · A kettlebellPush press demonstrated on the 3D figure3D demoPush pressIntermediate · A barbellSnatch balance demonstrated on the 3D figure3D demoSnatch balanceIntermediate · A barbellSnatch pull demonstrated on the 3D figure3D demoSnatch pullIntermediate · A barbellClean and Press demonstrated on the 3D figure3D demoClean and PressIntermediate · A barbell

Advanced olympic lifts and power exercises 27

Barbell snatch demonstrated on the 3D figure3D demoBarbell snatchAdvanced · A barbellClean demonstrated on the 3D figure3D demoCleanAdvanced · A barbellClean and jerk demonstrated on the 3D figure3D demoClean and jerkAdvanced · A barbellClean from blocks demonstrated on the 3D figure3D demoClean from blocksAdvanced · A barbellDouble kettlebell clean demonstrated on the 3D figure3D demoDouble kettlebell cleanAdvanced · A kettlebellDouble kettlebell jerk demonstrated on the 3D figure3D demoDouble kettlebell jerkAdvanced · A kettlebellHang clean demonstrated on the 3D figure3D demoHang cleanAdvanced · A barbellHang clean below the knees demonstrated on the 3D figure3D demoHang clean below the kneesAdvanced · A barbellHang power clean demonstrated on the 3D figure3D demoHang power cleanAdvanced · A barbellHang snatch demonstrated on the 3D figure3D demoHang snatchAdvanced · A barbellHang snatch below the knees demonstrated on the 3D figure3D demoHang snatch below the kneesAdvanced · A barbellKettlebell snatch demonstrated on the 3D figure3D demoKettlebell snatchAdvanced · A kettlebell

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Questions people ask

What are good olympic lifts and power exercises for beginners?

Start with moves graded easy, such as Clean Shrug. There are 1 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.