Weightlifting is a dynamic and highly technical sport that combines strength, power, and precision. Whether you’re an Olympic weightlifter, powerlifter, or someone simply aiming to improve overall fitness, understanding the key terms and movements is essential for progress and safety.
This weightlifting glossary provides a comprehensive overview of the fundamental lifts, training methods, body positions, and technical terminology used in the sport. From mastering the clean and jerk to understanding the importance of progressive overload, these definitions will help you navigate the complexities of weightlifting with confidence and clarity.
Weightlifting Movements
CLEAN: A movement where the barbell is lifted from the floor to the shoulders in one motion, ending in a front rack position.
SNATCH: A movement where the barbell is lifted from the ground to overhead in one continuous motion.
JERK: The second part of the Clean and Jerk, where the barbell is lifted from the shoulders to overhead, typically with a split stance.
CLEAN & JERK: A two-part Olympic lift where the athlete first cleans the barbell to the shoulders, then jerks it overhead.
SQUAT: Lowering the body with a barbell across the shoulders (or front) by bending the knees and hips, and then standing up.
-- BACK SQUAT: The barbell is placed on the upper back (traps) while performing a squat.
-- FRONT SQUAT: The barbell rests on the front of the shoulders (front rack position) while performing a squat.
-- OVERHEAD SQUAT: Squatting with the barbell held overhead in a snatch grip.
DEADLIFT: Lifting the barbell from the ground to hip level, primarily using the legs and back.
PRESS: Lifting the barbell from shoulder height overhead using only the arms and shoulders without leg drive.
POWER CLEAN: A version of the clean where the barbell is lifted to the shoulders without the full squat.
POWER SNATCH: A snatch where the barbell is lifted overhead with minimal knee bend, unlike a full squat snatch.
PUSH PRESS: Pressing the barbell overhead with a slight leg drive but no re-bend under the bar.
HANG CLEAN: A clean starting with the barbell at knee height or higher, rather than from the floor.
PULL: A term used for the first phase of a lift, usually for the snatch or clean, referring to the upward motion.
RACK POSITION: The position where the barbell rests on the shoulders, supported by the arms and chest.
SPLIT JERK: A jerk where the legs split into a lunge position as the bar is pushed overhead.
Body Positions
STARTING POSITION: The initial stance and grip before beginning any lift, ensuring proper form.
SET UP: Preparing the body before lifting the bar, including grip, back position, and foot placement.
CATCH: The moment in the snatch or clean when the athlete “catches” the bar at the bottom of the movement (in a squat).
LOCKOUT: The final phase of a lift where the arms (or knees) are fully extended with the barbell overhead or at hip height.
PULLING PHASE: The portion of a lift where the barbell is being raised off the ground towards the body.
RECEIVING POSITION: The position where the lifter catches the bar, such as the squat position in a clean or snatch.
NEUTRAL SPINE: Maintaining the natural curve of the spine during a lift to avoid injury and ensure optimal power transfer.
Types of Training & Equipment
BARBELL: The main piece of equipment, a steel bar used for loading plates and performing lifts.
BUMPER PLATES: Rubber-coated plates designed to be dropped from overhead without damaging the floor.
COLLARS / CLIPS: Devices used to secure weight plates on a barbell.
LIFTING BELT: A belt worn around the waist to support the lower back and core during heavy lifts.
CHALK: Magnesium carbonate used on hands to improve grip by absorbing sweat.
LIFTING STRAPS: Fabric straps wrapped around the wrists and barbell to assist with grip.
POWERLIFTING: A strength sport focusing on the Squat, Deadlift, and Bench Press.
OLYMPIC WEIGHTLIFTING: A sport consisting of the Snatch and Clean & Jerk, focusing on speed, strength, and technique.
ACCESSORY WORK: Exercises that supplement the main lifts, improving strength, balance, and mobility.
WARM-UP SETS: Light sets performed before heavier lifts to prepare muscles and joints.
WORKING SETS: The sets performed with heavier weights after warm-up, typically for building strength or size.
Technical & Biomechanical Terms
GRIP: The way in which the bar is held; can vary in width and style (e.g., hook grip, overhand, underhand).
HOOK GRIP: A grip where the thumb is trapped under the fingers to improve control and grip strength.
RANGE OF MOTION (ROM): The distance the barbell travels during a movement, from the start to the finish of the lift.
TEMPO: The speed at which a lift is performed, including controlled lowering and explosive lifting phases.
ECCENTRIC PHASE: The lowering phase of a lift, often focusing on controlling the descent.
CONCENTRIC PHASE: The lifting phase where the muscle shortens to move the barbell.
TENSION: The engagement of muscles during a lift, especially important during heavy lifts.
EXPLOSIVENESS: The speed and power used to accelerate the barbell during a lift.
TRIPLE EXTENSION: A term referring to the extension of the hips, knees, and ankles simultaneously during a lift, crucial in Olympic lifts.
TIGHTNESS: Refers to maintaining rigid body tension, especially in the core, to support the spine and control the barbell.
Training Metrics
MAX (1RM): One-rep max, the maximum amount of weight an athlete can lift for one repetition.
SETS: The number of cycles of a specific exercise (e.g., 3 sets of 5 reps).
REPS (Repetitions): The number of times a movement is performed in a single set.
VOLUME: The total amount of weight lifted in a workout (sets x reps x weight).
PROGRESSIVE OVERLOAD: Gradually increasing the weight or reps to improve strength over time.
PERIODISATION: A training approach that cycles through different intensities and volumes to avoid plateaus and improve performance.
FAILURE: Lifting until you cannot complete another repetition with proper form.
DELOAD: A period of reduced training intensity or volume to allow recovery.
Common Weightlifting Phrases
AMRAP: As Many Reps As Possible, often used in timed workout formats.
PR (Personal Record): Achieving a new best weight in a specific lift.
RPE (Rate of Perceived Exertion): A subjective scale (usually 1-10) to measure the difficulty of a lift or set.
SPOTTER: A person who assists in ensuring safety during heavy lifts, especially bench presses or squats.
DOMS (Delayed Onset Muscle Soreness): Muscle soreness that occurs 24-48 hours after a workout, due to micro-tears in the muscles.
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