Olympic Weightlifting in NJ: Some Basics

Olympic Weightlifting NJ

Olympic Weightlifting in NJ: Some Basics

Olympic weightlifting, also referred to as weightlifting, is a competitive sport in which athletes attempt a maximum weight lift of two different lifts: the clean and jerk and the snatch. To find a USAW Sanctioned Olympic Weightlifting Club in NJ, visit their website at teamusa.org.

In the snatch, the weightlifter lifts a barbell from the floor to overhead in a single movement.

In the clean & jerk, the weightlifter lifts a barbell first from the floor to the shoulders (the clean) and then from the shoulders to overhead (the jerk).

CrossFit and Weightlifting

In CrossFit, Olympic weightlifting is just one of the ten different disciplines emphasized. And the exposure from CrossFit has actually helped to boost the popularity for the Olympic Weightlifting sport in the U.S. Even the NBC Olympics reported, “CrossFit fitness programs are re-introducing Olympic-style weightlifting into American culture.”

Olympic Weightlifting and Powerlifting

If these two sports are new to you, it may initially sound confusing when it comes to the difference between Olympic Weightlifting and Powerlifting…they are actually very different from each other.

  • Olympic Weightlifting consists of two movements: the Snatch and the Clean & Jerk.
  • Powerlifting covers three different movements: the Squat, Bench and the Deadlift.

Proper Olympic Weightlifting Progression

In Olympic Weightlifting, you’ll notice four steps that are followed progressively including your positions, movements, then speed, and finally load. Each should be mastered before moving into to the next. How quickly an athlete progresses depends on a number of things including mobility and the athlete’s previous abilities.

Let’s break it down further:
Positions: This includes your posture, grip, knee bend, back angle, etc.
Movements: Connecting the from the top down positions and fine tuning the bar bath to perform the actual lift
Speed: Turning the movements into quick and explosive, yet controlled technique
Load: Only once technique has been mastered, it’s time to load it up and go heavy

Olympic Weightlifting Barbell

The Olympic Weightlifting barbell is standard. Women use a 15kg bar which is a slightly smaller diameter than the standard 20kg bar used by the male athlete.

The disks (weight plates) are also in kilograms at various weights:

  • 25 (Red)
  • 20 (Blue)
  • 15 (Yellow)
  • 10 (Green)
  • 5 (White)
  • 2.5 (Red)
  • 2 (Blue)
  • 1 (Green)
  • 0.5 (White)

Olympic Weightlifting Competition

A an Olympic Weightlifting meet, each lifter is given three attempts at both the Snatch and the Clean and Jerk.

First, all lifters in a session (categorized by weight class) will complete all three attempts at the Snatch lift starting with the lightest lifter. After a 10 minutes break, all lifters will take three attempts at the Clean and Jerk – again, starting with the lightest lifter.

Three judges will watch from the front and sides to identify the “Good” lift (two or three white lights) or “Bad” lift (two or three red lights). A few basic items judges watch out for include:

1) No part of the lifter (except the bottom of the feet) may touch the platform.

2) The lifter cannot “press out” the barbell. A press out is if the elbows are bent and then the lifter locks out the elbows.

3) The lifter must hold the bar steady and motionless overhead (with feet under body) until the judges give the down signal.

USAW Sanctioned Olympic Weightlifting Club in Middletown NJ

Learn some basics and find a trusted USAW Sanctioned Olympic Weightlifting Club in NJ to coach you through the movements.

As a USAW Sanctioned Olympic Weightlifting Club in New Jersey, we have all the tools you need to take the next step with your weightlifting training. Talk to a certified weightlifting coach at Salus Barbell Club in Middletown NJ.

Read More About Olympic Weightlifting



CrossFit Weightlifting vs TripleX Weightlifting Club

Curious about the difference between our CrossFit Weightlifting classes and the TripleX Weightlifting Club?

CrossFit Weightlifting Classes at CrossFit Salus

At CrossFit Salus, our CrossFit weightlifting program is designed to progress CrossFit athletes who want to improve their weightlifting technique. As a coach guided class, we strive to address any specific weak links in both the snatch and clean and jerk for each individual.

CrossFit Weightlifting is also used as an introductory class for those who are new to the sport of weightlifting.

Read: Olympic Weightlifting in NJ: Some Basics

CrossFit Weightlifting

TripleX Weightlifting Club

We launched TripleX Weightlifting Club a few years ago with the goal of including the sport of Olympic Weightlifting at our CrossFit Salus location. As a USAW Weightlifting Club, we dedicate 5 days a week to developing athletes who want to compete at any level in local competitions or national tournaments. Athletes have the option to work with a TripleX Weightlifting Coach one-on-one or have a weightlifting program designed for their specific goals in which they would implement on their own.

With this club, our goal is not only to build awareness and appreciation for a sport we borrow from in many of our CrossFit WODs, we also aim to provide a pathway for competitive athletes who are interested in specializing and competing in weightlifting meets.

After all, we are a Certified USA Weightlifting Club!

So, if you’re ready to take your weightlifting to the next level and start competing, TripleX Weightlifting Club is for you.

CrossFit Weightlifting vs TripleX Weightlifting Club: How Are They Different?

TripleX Weightlifting Club differs from our CrossFit weightlifting classes in several ways.

The biggest difference you’ll notice is that during a TripleX Weightlifting Club, the athlete may either choose to do private coaching or work at their own pace during the set time.

Coaches are available to help athletes analyze and fine-tune their form if necessary, but athletes should wait until they’ve had at least 6 months of consistent CrossFit weightlifting classes or have prior lifting experience before starting TripleX Weightlifting Club. In addition to private coaching, we also have experienced Nutrition coaching services that can help prepare athletes prepare for meets.

Brand new to barbell movements? See CrossFit Weightlifting above!


Set up a time to discuss your goals or email info@crossfitsalus.com and we’ll get you set up in the right spot!


Why Do We Love Weightlifting Training So Much?

Why Do We Love Weightlifting Training So Much? And How Can You Get Better At It?

It’s not uncommon for a CrossFit athlete to fall in love with weightlifting training. Especially the barbell snatch and clean & jerk.

Falling in Love with Weightlifting Training


Both weightlifting movements offer a challenge to the body the mind and the spirit… every time you step up to the bar.

The feeling of accomplishing a lift with sound technique can be more satisfying then a metcon. There is certainly a level of courage required to commit to a challenging lift. Plus, when you’re done, you come out on the other end feeling like a warrior.

There are so many reasons why we love Olympic style weightlifting training.

Some would agree there’s something magical about someone who can perform the lifts with that crisp lightning-fast technique. It is the desire for that feeling that usually brings an athlete to the next step in their pursuit for a better snatch and clean and jerk.

Working with a Certified Weightlifting Coach in Middletown, NJ

The best option to excel in weightlifting would be working with a certified weightlifting coach one-on-one.
Some weightlifting movements may be overlooked during your CrossFit training that only a certified weightlifting coach can spot.

For example, in a CrossFit class you may be taught how to perform the lifts for efficiency as it relates to the workout stimulus. With a weightlifting coach, you will be taught the technique that best suits your body type to maximize your lifts.

To a degree, both of these complement each other. Participating in a weightlifting program with a dedicated weightlifting coach can build your base to allow you to outperform your previous history in your CrossFit workouts that incorporate the Olympic lifts.

USAW Sanctioned Olympic Weightlifting Club in Middletown NJ

Truly the best way to get better at the Olympic lifts is under the watchful eye of an experienced weightlifting coach.

As a USAW Sanctioned Olympic Weightlifting Club, we have all the tools you need to take the next step with your weightlifting training. Talk to a certified weightlifting coach at Salus Barbell Club in NJ at 732-800-1269.