Lifting a barbell from the floor to above the head in two set ways. The snatch lifts it overhead in one movement; the clean and jerk lifts it first to the shoulders (the clean), then overhead (the jerk). It is a sport of speed, technique and balance as much as strength.
How competitions work
Each lifter has three tries (attempts) at the snatch and three at the clean and jerk. The heaviest good lift of each is added to make the total, and the highest total in each weight category wins. Three judges decide if a lift is good with white (good) or red (no lift) lights.
For children
Young lifters learn technique for a long time with a light stick or an empty bar, under a qualified coach. Weight is added slowly, and youth competitions often judge technique too.
Rules children break first
No lifting weights at home, ever: home practice is with the body only.
A bar is touched only with a qualified coach present.
Warm up first, and stop at once if the back, knees or wrists hurt.
Never jump down from boxes or high steps.
At home you start with
Squat games, finding the best foot position, the straight-back check, straightening legs, hips and arms in order, and standing strong when pushed. Every stick and bar is at the club.
Words you will hear (21, in plain language)
Barbell
The long metal bar, the weights put on its ends, and the clips that hold them on.
Bumper plates
Rubber-coated plates that can be dropped safely.
Platform
The flat, solid area lifters lift on.
Stick
A light pole used to learn technique with no weight.
Squat
Bending the knees and hips to sit down low and standing up again; with a bar on the back of the shoulders, on the front, or held overhead.
Stance
How wide the feet are and where the toes point.
Straight back
Keeping the back flat from the head to the bottom, never rounded.
Extension
Straightening the ankles, knees and hips fully, as in a jump.
Landing
Coming down from a jump with bent knees and holding still.
Snatch
Lifting the bar from the floor to overhead in one movement.
Clean
Lifting the bar to the shoulders; pushing it from the shoulders to overhead; the two together.
Split jerk
A jerk where the feet split forward and back to catch the bar.
Hang
Starting a lift from above the knees; catching a lift in a high, partly bent position.
Pull
Lifting the bar from the floor, in parts.
Press
Pushing the bar overhead with the arms only; with a small dip and drive of the legs.
Attempt
One try at a lift; the best snatch and best clean and jerk added together.
Weight category
A group of lifters of similar body weight.
Weigh-in
Checking each lifter's body weight before a competition.
Belt
A wide belt for the trunk and bands for the wrists or knees.
Missing
Letting a failed lift go safely, away from the body.
Weight cutting
Losing body weight quickly before a weigh-in; not safe for young lifters.
Nobody is late. A beginner of any age starts at Basic.
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Basic6 cards · show· hideMovement before load: a squat with knees in line with the feet, a straight back, full extension from ankle to hip, steady balance, soft landings.
Move on whenb1 to b4 self-checks are met and a club coach accepts the child.
Intermediate3 cards · show· hideStick and empty-bar technique with a coach: squats (back, front, overhead), the lifts taught top-down in parts, the jerk from footwork to the split jerk, and the safety habits of a barbell room.
Move on whenthe coach confirms consistent technique under light load.
Advanced1 cards · show· hideHigh maximal strength and speed, a consistent bar path, attempt strategy and peak planning, injury prevention (wrists, knees, lower back, shoulders) and body weight within category. No heavy weights during the growth spurt; lifting the heaviest possible weight is for adults.
Movement, safety and the words at home. The sport itself needs water, a boat, a horse or a coach.
You do not need to know the sport. Each card tells you where to stand, what to say and what to look at.
Pick one thing to say in a session and say only that. The first week looks messy; that is normal.
End every session on one that works.
Cards marked At a club are taught by a coach. They tell you what the
coach teaches, what is safe at home, and what to ask the club before your child joins.