So you want to learn the Olympic lifts. Good — the snatch and the clean & jerk are the most athletic, technical and (fair warning) addictive things you can do with a barbell. They look intimidating from the outside, but the truth is anyone can start, at almost any age, with barely any kit. Here’s how to begin, what you actually need, and how to learn the lifts without picking up bad habits.
The two lifts
Olympic weightlifting comes down to just two lifts:
- The snatch — the bar travels from the floor to locked out overhead in one continuous movement.
- The clean & jerk — two parts: you pull the bar to your shoulders (the clean), then drive it overhead (the jerk).
Everything else — squats, pulls, drills — exists to make those two better. When you’re ready, our step-by-step guides walk you through each: the snatch, the clean and the jerk.
Find a coach or a club
The single best thing a beginner can do is get eyes on their technique. These are fast, complex lifts, and a good coach will save you months of guessing. Look for a British Weight Lifting affiliated club near you — most run beginner sessions, and lifting alongside other people is half the fun.
No club nearby? You can absolutely start on your own, as long as you’re patient, film your lifts and stay light while you learn. Our technique guides are written for exactly that.
The kit you actually need
Less than you’d think. To start, a barbell, some bumper plates and a bit of space is enough. As you progress, a few bits genuinely help:
- Weightlifting shoes — the one upgrade worth making early. A solid, raised heel transforms your squat and overhead positions. See our best weightlifting shoes guide.
- Lifting straps — for when your pulls outgrow your grip. Here’s our pick of the best lifting straps.
- Knee sleeves — warmth and support for heavy squats and cleans. See the best knee sleeves.
- Chalk — cheap, and it keeps the bar in your hands.
Don’t rush out and buy everything. Shoes first; the rest can wait.
Your first few sessions
Start absurdly light — a broomstick or an empty bar. Weightlifting rewards patience: groove the positions before you add weight and you’ll progress far faster than the person who loads up on day one. Spend your time on:
- Overhead and squat mobility — you can’t hit positions your body can’t yet reach.
- The receiving positions — the overhead squat for the snatch, the front rack for the clean.
- Slow, repeatable set-ups — same stance, same grip, every single rep.
Common beginner mistakes
- Pulling with the arms. The legs and hips move the bar; the arms just guide it. Keep them long and relaxed until the bar reaches the hip.
- Adding weight too soon. If your technique falls apart, it’s too heavy. Ego is the enemy.
- Skipping mobility. Ten minutes before each session beats a month on the sidelines.
Where to go next
Ready to start? Grab our free Practical Guide to Olympic Lifting — it covers the basics of every lift, and it’s yours when you subscribe. Then dig into the step-by-step guides to the snatch, clean and jerk. There’s nothing quite like the first time a heavy snatch feels easy.
