Introduction to Olympic Weightlifting

Tuesdays and Thursdays 7-8:15pm 

6 Week Course (ongoing standard class after)

Commencing Tuesday 13 April to Thursday 20 May 2021

(Optional 3rd weekly session Saturdays) 

About the Course:


The Intro to Olympic Weightlifting course is designed to teach the fundamental skills/technique of the two Olympic lifts - the Snatch and the Clean and Jerk.  Olympic weightlifting is one of the best ways to increase muscle power and strength.  You can use this course to get started with this fun and effective type of training.


Over the course of 6 weeks, you will begin to learn the technique and movement patterns required to perform the two main lifts. You will be coached through a program to begin to foster proficiency in the lifts.  This will include various drills and accessory exercises that will positively impact your strength/technique.  The key focus of this course is teaching correct technique/form and timing of the lifts rather than emphasizing loads on the bar.  We will leverage wooden dowels/PVC pipe for much of the technique work, with dumbbells, barbells and weights leveraged for the accessory work. 


This course is aimed at beginners, who have had little to no exposure to Olympic lifting in the past.  The aim of the course is to introduce you to this discipline and learn the basic techniques and movement patterns.  Follow on programs will be available immediately after this 6 week program and will build directly on these fundamentals.


Participants should be 18 or over.  Participants who are 16/17 will need parental permission to participate and are by invitation only.


Course Structure:


Comprising 12 sessions delivered over 6 weeks, the program runs Tuesday and Thursday evenings at 7pm.  Each session will run for 75 mins and will include warm up, activation, dynamic stretching, mobility in addition to technique, strength and power training, cool down and stretch.  Attendees are encouraged to join our Flexibility Training or Stick Mobility around these training days as well as the additional Saturday practice session.  Participants will learn the hook grip and movements practiced will include:

  • Snatch

  • Clean and Jerk

  • Back Squat

  • Front Squat

  • Snatch Pull

  • Clean Pull

  • Accessory movement such as snatch balances, push jerks, push presses to address positional awareness and timing, toes-to-bar, pull ups, bicep curls, reverse hyper-extensions and more.


About the Instructor - Ms Atena Ross


Atena is a competitive lifter whom is actively training to compete in Provincials 2022 and nationals 2023.  She is currently studying towards here Certified Strength and Conditioning Specialist (CSCS) qualification with the National Strength and Conditioning Association (NSCA) – North America’s leading association.  The CSCS is the platinum standard for those serious about coaching.  Atena has 4 years of lifting experience to draw upon and brings a wonderful coaching style.  A couple of recent videos of her doing the Snatch and Clean and Jerk are provided here.  Atena is super passionate about lifting as you will see and experience.  She is keen to get you stronger and performing better!

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