Getting Started in Olympic Weightlifting

 Any reasonably healthy person, regardless of age, sex, or history can do Olympic Weightlifting!
You do not have to be an Olympian, or even have the desire to be one. Olympic Weightlifting is a discipline contested in the Olympics, and the associated training that can lead you to that level. However, many lifters desire to contest the Olympic lifts for their own reasons, which vary from aiding in other athletic pursuits, to simple personal athletic gain. All are valid reasons to experience Olympic Weightlifting.

If you are going to learn the lifts, do it right so that you:

    1. Don't get needlessly exposed to injury.
    2. Are correctly prepared for an actual competition.
    3. Derive the maximum benefit from the sport and its exercises.

Follow the recommendations below, and you will have the best chance for a good experience in the world's best and most challenging strength competition!

    1. Join USA Weightlifting. If you are not a US Citizen, join your country's national weightlifting organization.
    Joining the national weightlifting organization gets you in touch with the sports governing body, so that you know schedules, rules, and have access to lots of important information. You will also receive a magazine featuring lots of interesting articles on lifters and lifting.

    2. Join a Local Club affiliated with USA Weightlifting, such as our Athletes Congress.
    Much information is funnelled through the Local Weightlifting Clubs (LWC's) and if you are not a member, or your club does not dissemenate information well, you lose. Joining the Athletes Congress, or other LWC also let's you mingle and train with others just like yourself. There is no additional cost to joining an LWC. Just make sure you provide the correct information on your USA Weightlifting application.
    You can get an application at the USA Weightlifting Site.

    3.Review the exercises you will be asked to do. We have created a list of the Olympic Weightlifting support exercises here.
    Look them over, and be prepared to discuss them with your coach. If you are thinking about training without a coach, make sure the lifter you are following is doing the exercises correctly, and not doing silly, useless, or even damaging exercises.

    4.Get a coach. Make sure your coach is qualified. No qualified coach will mind you asking these questions:
    - Are they certified through USA Weightlifting? They must answer 'yes' to this.
    - Are they at least a National level certified referee? They should answer 'yes' to this too. If not, they should have competed at a national level within the past 1 or 2 years. This helps assure that the coach knows the rules.
    - Has the coach actually coached a lifter, in person (NOT just written routines) up to the level of competition that you aspire to? There's nothing wrong with getting started with a new coach, but let them make it clear to you that they have or have not actually had the experience of being an in-competition coach at a contest. Many 'coaches' only write routines, and never show up for contests, and you are on your own. This is a 'coach' to avoid.
    - Does the coach understand you and your needs? A woman may need or want a coach who is familiar with women's lifting, and a Master lifter may need or want a coach who knows Master's lifting. Conversely an aspiring Olympian will want a coach who is familiar with that level of lifting and coaching.
    - Can and will the coach demonstrate the lifts, and all the lifts you will be doing? Many coaches are retired, and not currently competing, but can still perfectly demonstrate all phases of lifting. Some coaches simply cannot. I would strongly suggest a beginning lifter only choose a coach who can physically demonstrate all phases of lifting.

    That's really about it! Once you have information, a plan, and a coach you are ready to begin training.
    Good Luck, and be strong!