We partnered with NSCA India recently to conduct an olympic weightlifting for sports performance workshop! 

It was great to see more UNRACK barbells and plates in the hands of S&C coaches with a thirst for knowledge. At UNRACK, we're proud to manufacture all equipment ourselves, while understanding how it needs to function in world class settings, combined with an obsession for precision and durability. 

This two day workshop was conducted in Delhi, where we not only covered aspects of the technical models but the applications of each derivative. 

Day 1 at the Weightlifting Workshop with covered all things equipment and safety when it comes to using weightlifting with athletes and in various gym spaces. We moved on to teaching the snatch from a top down approach, then delving into the details for programming its derivatives. Moving on to the jerk and derivatives for the afternoon where we saw great effort all round. 

Day 2 was an action packed session where we covered one of the most popular olympic lifts out there, the clean. We touched on aspects of a good front rack, the turnover and breaking the clean down into its derivatives. The afternoon was spent understanding how olympic lifts fit into S&C programs, and finishing up with a case study exercise so they could apply their learning!

Of course, the purpose of every weightlifting workshop is to learn the lifts and technical models, but the real magic happens when you’re able to apply them effectively to yourself, your athletes and clients. Here were our 5 key takeaways from the weightlifting workshop.

• Train the person in front of you
• You don’t have to program the full snatch or clean& jerk to understand weightlifting’s value in physical prep
• Understand and recognise full intent is key when it comes to Olympic lifts
• Practise the lifts and derivatives yourself to understand how they fit in an S&C program (think about technicality, load and volume)
• Try to modify the movements before removing them altogether. Often we can use variations or breakdowns of the lifts to illicit the adaptations we require.