Weightlifting tips for beginners
Mem’s Weightlifting Gym is open to weightlifters of all abilities, from athletes who’ve never picked up a barbell before to seasoned competitors and even coaches looking for expert feedback.
Mem tailors his coaching to the individual, based on their specific ability. And in this edition of the blog, we ask what advice he’d give to weightlifting beginners.
If you’re just starting out on your weightlifting journey and need some expert pointers, book your session at our Olympic weightlifting gym in London. And take on board these top tips…
TIP 1: LEARN GOOD TECHNIQUE
“We always start with the empty bar, because the most important thing is to get the correct movement for the snatch and clean and jerk drilled into your muscle memory.
“For beginners, we never start the lifts from the floor. We take them from the high hang (between the waist and mid-quadriceps) and catch the bar in a power snatch or power clean (only a partial squat). The reason for this is that new lifters often lack mobility; they’re tighter and weaker in certain positions, particularly overhead. Going from hang to power means there’s less distance for the bar to travel and also fewer things to focus on.
“As the lifter gains experience they can increase their range of movement by dropping lower into a squat.“
TIP 2: DON’T RUSH TO MAX OUT
“For the first few months or even the first year, the focus should be on learning to lift with good technique instead of lifting heavy.
“As I say, whether you’re a complete beginner or a professional athlete, we always start with the empty bar because it’s important to drill the correct movements.
“Once you’ve nailed the technique, you can start to build weight. But it’s important not to run before you can walk. Be patient.”
TIP 3: KEEP IT SIMPLE
“When you’re a beginner it’s important to focus on the basics. We concentrate on the snatch, clean and jerk, squat and overhead squat. The only other thing we train is high pulls from above the knees.
“Pulls are important because they teach you that what moves the bar is the body’s vertical extension. The aim is to fully extend your body so the bar travels straight up. It’s not to pull the bar with your arms, despite what people may think.”
TIP 4: FEEL THE MOVEMENT
“It’s hard to sit and talk about weightlifting and expect a beginner to understand how to do it properly. They need to physically give it a go so they can feel the movement.
“For that reason, it’s important that they come into the gym and practice so I can give them pointers. Online coaching doesn’t really work for them.
“The more you feel the movement, the better you’ll get at it. Practice is everything.”
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