Warm Up Smarter: Olympic Lift Warm-Ups

By: Jared Enderton

Coach Jared performing a snatch.

Olympic Lift warm-ups are always a big topic of discussion among coaches. The length of time and the exercises to include are essential parts of a warm-up. When it comes to the Snatch and Clean & Jerk, I prefer a very specific approach to warming up.

Early in my athletic career, I didn’t warm up at all. I would do a handful of empty barbell Snatches or Clean & Jerks and then start adding weight. However, I realized over time that my body wasn’t primed and ready by the time I had weight on the bar. My mobility wasn’t warmed up, my positions weren’t dialed in, and my muscles weren’t prepared to fire at the rates I needed.

A general warm-up, followed by a specific one, ensures that everything is ready. This approach helps your muscles fire better, and your positions in the lifts can improve. On Invictus Weightlifting, we provide a warm-up every day, followed by a “position-specific” warm-up exercise. Here’s an example:

General Warm-Up:

2 Rounds: 6 Burpees, 6 Box Jumps, 6 Cossack Squats
Then, with an empty bar:
- 4 Clean Pulls
- 4 Presses
- 4 Overhead Squats
- 4 Clean Pulls
- 4 Power Cleans
- 4 Cleans

Position-Specific Warm-Up:

Every 90 seconds, for 4:30 (3 sets):
- 3-Position Clean x 1 rep below 55% of 1-RM Clean (Start set 1 with an empty barbell)

First Main Exercise:

Every 2 minutes, for 12 minutes (6 sets):
- Clean Lift Off + Clean Pull + Clean x 1 rep
- Sets 1-2 = 72% of 1-RM Clean
- Sets 3-4 = 76% of 1-RM Clean
- Sets 5-6 = 80% of 1-RM Clean

We follow a structure like this on most training days. The position-specific warm-up doesn’t have to be long, but it ensures that we work on positions and gradually add weight to the exercise. If you’d like to join Invictus Weightlifting and get more tips like these, click here.

If you want to improve your mobility, technique, and overall power, pay close attention to the first 10 minutes of your session. A well-structured warm-up can set the tone for the entire workout and prepare your body to fire at maximum power!