Benefits of strength training: Snatch and Clean Jerk tips with Lewis Chua

Weightlifting tips for beginners with Lewis Chua, founder of Solitude of Strength and former Commonwealth Games athlete

Lewis Chua, founder of functional fitness gym Solitude of Strength, demonstrates the starting position for the snatch and clean jerk. PHOTO: SPORTPLUS.SG


If you've always imagined weightlifting to be a sport done by incredibly muscular or bulked up individuals, you may have fallen into the category of those who confused bodybuilding with weightlifting.


Weightlifting is a good form of strength training, and can be done by people of all shapes and sizes.

Watch our exclusive Insights+ episode on Studio Plus here where Lewis Chua shares tips on the correct techniques for Snatch and Clean Jerk with Cheryl Tay. PHOTO: SPORTPLUS.SG


And with the right guidance and coaching, it can also become an enjoyable workout and sport. So what do you need to know if you are considering weightlifting or wanting to give weightlifting a shot?


Here we speak to Lewis Chua, founder of Solitude of Strength functional fitness gym and former Commonwealth Games athlete, about some of the basic movements in Olympic Weightlifting - namely the snatch and the clean-jerk.


Host Cheryl Tay (left) learning the movements of Olympic Weightlifting with Lewis Chua, former Commonwealth Games athlete. PHOTO: SPORTPLUS.SG


Snatch


1. First you start with your grip, going all the way out with your elbows until your elbows lock out, until your bar is at the hips


2. Then you're going to descend into a starting position: shoulders over knees, knees over toes

Remember to start with the grip and go all the way out with your elbows until they lock out. PHOTO: SPORTPLUS.SG


3. Next we go into the drive, where you need to squeeze your butt, up in the air and come off your heels onto your toes and shrug the bar up


4. Lastly, go overhead with the bar, try and keep the bar in the middle of your body. So stand, jump and catch.


Lewis Chua demonstrating the snatch. PHOTO: SPORTPLUS.SG


Clean Jerk


1. With the Clean Jerk, similar movements with the snatch but with a closer grip


2. Same starting position: shoulders over knees, knees over toes, you're going to drive up and have a pause in the middle


3. After the pause, you're going to dip, push and drive your legs upwards and split your legs in one movement

Keeping a straight back is important in all the moves for olympic weightlifting. PHOTO: SPORTPLUS.SG


4. Remember to maintain a straight back, and try not to round your back at all


5. To recover, recover your front foot first and back foot after

Host Cheryl Tay giving the clean jerk a try after receiving tips from Lewis Chua. PHOTO: SPORTPLUS.SG


For lessons in olypic weightlifting, or other strength and conditioning training, you may wish to make a visit to Solitude of Strength, located at 48 Woodleigh Park, Unit #6, The Arena, Singapore 357844.


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