Olympic Weightlifting Exercises
Browse all 35 Olympic weightlifting exercises in the system. Or return to the Olympic weightlifting hub.
Clean and Jerk
Clean and Jerk builds total-body power, especially in the legs, shoulders, and core.
Clean Deadlift
The Clean Deadlift builds the foundational strength needed for Olympic lifts, focusing on posterior chain power and posture control.
Clean from Blocks
Clean from Blocks develops power and technique from a reduced range of motion.
Clean Pull
Clean Pull is an Olympic weightlifting drill that improves bar path, speed, and explosive hip drive without requiring the full clean.
Clean Shrug
Clean Shrugs build trap strength and reinforce clean technique.
Clean
Cleans develop full-body explosiveness and are essential for advanced strength training.
Frankenstein Squat
This front-loaded squat variation develops quad strength, stability, and clean technique under minimal loading.
Hang Clean - Below the Knees
A compound Olympic lift for developing power, coordination, and control.
Hang Clean
An intermediate Olympic movement for developing whole-body power and speed.
Hang Snatch – Below Knees
A full-body power movement that emphasizes the posterior chain and teaches explosive bar path from a lower hang position.
Hang Snatch
A fast, full-body movement that trains power and precision starting from a hang position at the hips.
Heaving Snatch Balance
A skill-building exercise to reinforce bar positioning and control during snatch lifts.
Jerk Balance
An advanced barbell movement that reinforces proper split jerk mechanics through a controlled balance step.
Jerk Dip Squat
A foundational Olympic lift variation for improving dip control and drive mechanics.
Kneeling Jump Squat
Kneeling Jump Squat targets your glutes along with the calves, hamstrings and quads. It is great for building balanced strength and improving control.
Muscle Snatch
Muscle Snatch targets your hamstrings along with the glutes, lower back, quads, shoulders, and triceps. It is great for building balanced strength and improving control.
Olympic Squat
A squat variation used in weightlifting that builds lower body power and core control.
Overhead Squat
A full-body movement that develops stability, mobility, and leg strength.
Power Clean from Blocks
A barbell movement focused on developing speed and technique from an elevated pulling position.
Power Jerk
Power Jerk targets your quads along with the abs, calves, glutes, hamstrings, shoulders and triceps. It is great for building balanced strength and improving control.
Power Snatch from Blocks
Power Snatch from Blocks targets your quads along with the calves, forearms, glutes, hamstrings, lower back, shoulders, traps and triceps. It is great for building balanced strength and improving control.
Power Snatch
Power Snatch targets your hamstrings along with the calves, glutes, lower back, quads, shoulders, traps and triceps. It is great for building balanced strength and improving control.
Push Press - Behind the Neck
Push Press - Behind the Neck targets your shoulders along with the calves, quads and triceps. It is great for building balanced strength and improving control.
Push Press
A powerful Olympic lift that builds upper-body strength and reinforces explosive hip and shoulder coordination.
Rack Delivery
Rack Delivery targets your shoulders along with the forearms and traps. It is great for building balanced strength and improving control.
Romanian Deadlift from Deficit
Romanian Deadlift from Deficit targets your hamstrings along with the forearms, glutes, lower back and traps. It is great for building balanced strength and improving control.
Snatch Balance
Snatch Balance targets your quads along with the calves, glutes, hamstrings, shoulders and triceps. It is great for building balanced strength and improving control.
Snatch Deadlift
A technical deadlift variation that builds posterior chain power and full-body tension.
Snatch from Blocks
Snatch from Blocks targets your quads along with the calves, forearms, glutes, hamstrings, lower back, shoulders, traps, and triceps. It is great for building balanced strength and improving control.
Snatch Shrug
Snatch Shrug targets your traps along with the forearms and shoulders. It is great for building balanced strength and improving control.
Snatch
Snatch targets your quads along with the biceps, glutes, hamstrings, lower back, shoulders, traps, and triceps. It is great for building balanced strength and improving control.
Split Clean
Split Clean targets your quads along with the calves, forearms, glutes, hamstrings, lower back, shoulders, and traps. It is great for building balanced strength and improving control.
Split Jerk
Split Jerk targets your quads along with the glutes, hamstrings, shoulders, and triceps. It is great for building balanced strength and improving control.
Split Snatch
Split Snatch targets your hamstrings along with the calves, forearms, glutes, lower back, quads, shoulders, traps, and triceps. It is great for building balanced strength and improving control.
Wide Stance Stiff Leg Deadlift
Wide-Stance Stiff Legs strengthen the hamstrings, glutes, and adductors while reinforcing posture and hinge control.