In a previous article, I discussed how the Barbell Squat, Bench Press, and Deadlift are foundational training exercises due to their adaptational value for survival and how this is the primary driver of human evolution.
I explained how a training program designed to increase Strength (functional adaptation) and develop muscle mass (and other structural adaptations) from these lifts makes you more capable of surviving violent or physically demanding challenges in dangerous situations.
A person most capable of survival in these situations will also be potentially effective in various athletic contexts since sports are essentially various simulated warfare situations; so, the big three form the foundation of fitness training for sports and life.
The development of Absolute total body strength with these exercises potentiates your body for higher levels of Strength in all other movements. However, this is not the entire picture.
Squat, Bench Press, and Deadlift are Regional movements in the movement system I described elsewhere. With Regional movements, we develop STRENGTH (the ability to produce FORCE) in its various modalities.
The modalities of Strength manifest as various Elemental, Fundamental, and Foundational abilities, all of which we develop in their maximal application with the big three.
Elemental Ability
Absolute Strength
Fundamental Abilities
Starting Strength
Accelerating Strength
Explosive Strength
Foundational Abilities
Speed Strength
Strength Speed
Muscular Endurance
Myfribullar Hypertrophy (Muscular Protein, the contractile elements of muscle)
Sarcoplasmic Hypertrophy (the "Pump" of Bodybuilding, fluid surrounding contractile elements)
Constructed Abilities Through Functional Training
In the same scheme, I defined another category of abilities: Constructed Abilities. Constructed Abilities arise from the development of Foundational Abilities and are those most crucial in sporting prowess.
Constructed abilities involve Global engagement of the body as a total kinematic system.
Power
The first constructed ability I defined was POWER. Power is the rate of Work.
Work is the production of Force across a distance, the international unit of Work is the Newton Meter.
In lifting, Force is the Mass (Weight) of the barbell in KG times (GA) gravitational acceleration (9.8 meters per second).
Work is the distance the barbell moves (in direct opposition to gravity) times its Force.
Work = Force * Distance
NM = (Mass * GA) * Meter
Power is Work divided the time (in seconds) it takes to execute it. The international unit of Power is the Watt.
Power = Work / Time
Watts = NM / Seconds
In sporting actions, Power is the determinant of effectiveness. The more powerful a soccer kick, baseball swing, football tackle, boxing punch, or wrestling throw is, the more effective it is.
Since force is a crucial component of power, it is clear that the development of strength (in its various modalities as elementary, foundational, and fundamental abilities) is mandatory for constructing the paramount ability of effective action-POWER.
Maximum Power Movements
Just as Squat, Bench Press, and Deadlift are foundational movements of Force, other movements are the foundational movements of Power.
The Squat, Bench Press, and Deadlift became the events of competitive Powerlifting (which should have been named "Forcelifting," a historical misfortune, but I digress) because they are the movements of maximum Force.
The movements of maximum human Power are the Snatch, Clean, and Jerk, which is why they became the events of Olympic Weightlifting (Oly Lifting).
The Olympic Barbell: The Foundational Tool of Functional Training
Functional training refers to the training of the motor cortex-neuromuscular complex. We maximally improve neural integration, firing rate, and sequencing by training the maximum Force (Squat, Bench Press, Deadlift) and max Power (Snatch and Clean & Jerk) movements.
To perfect functional training, we must use the optimal loading mechanism: the Olympic Barbell. The barbell's ergonomic design aligns its vertical force line with the athlete's center of balance and the body’s midline while placing the bulk of its mass distal to your body (at the ends of the bar) during a lift, making it the most efficient tool for loading the human biomechanical and neurological system with external force. No matter how much weight you pile on the bar, you still spatially deal with the exact mechanism (a 2.8 cm diameter bar). The barbell unites your whole body into one bilateral system of force production.
Human Power Maximum Maximorum
Like how the Deadlift is the human Force maximum maximorum (maximum of maximums), the Snatch and Clean (equal) are the human Power maximum maximorum. Precisely, the second pull (above the knee) of the Snatch (followed very closely by the second pull of the clean and whole Jerk) is the movement in which a human can display maximum Power by far.
No other movements come close, including any jump (high, broad, long, etc.), throw (shot put, discus, javelin), or any other sporting movement; this is why the Oly lifts form the foundation of strength training for all world-class track & field, gymnastics, combat, and bat & ball athletes.
In the Snatch, you lift a barbell from the ground to overhead in one continuous, Powerful motion.
In the clean, you lift a barbell from the ground to your shoulders (catching it on the shoulder girdle) in one powerful motion.
In the Jerk, you drive a barbell from your shoulders to overhead in one explosive, controlled motion.
The second pull begins at about mid-thigh (Power position) and is the portion of the Snatch and clean where you explode and move the barbell to the overhead arms locked position (Snatch) or the shoulder catch position (clean). The execution of this portion represents the absolute pinnacle of Human Power. In a future article, I will go through all the technical details of lifts; here, we are concerned with understanding Power essentially and its effect on success in sports and life.
We can perform the Snatch and the Clean & Jerk in three fundamental variations.
In the Classic versions (see videos above), the barbell is caught in the full squat position in the Snatch and the Clean. In the classic version, the Jerk is typically caught in the split position (legs offset with the strong leg back); these versions are called "Classic" because they are the ones in which well-trained lifters can lift the most weight, so they are seen more than the other versions in competition.
In the Power versions, the barbell is caught in a higher partial squat position (the femur bone is at or above parallel with the floor) in all the lifts. The Power versions demand the greatest Power because the barbell moves the farthest distance against gravity. The Power versions are used most often in training for athletes in other sports other than competitive Oly Weightlifting.
In the Split Versions, the barbell is caught with the lifter in an offset split position. The height of the barbell in the catch of the SPlit versions is higher than the Classic but lower than the Power version, so the Power is approximately in between the two. The Split Snatch is the greatest exercise of all for kinematic linkage, something very important for athletes of all sports.
The Oly lifts are Acyclic Global movements in the movement categorization and classification system. They are the ultimate "foundation to extremity" exercises; force production begins with the feet's interaction with the floor and goes all the way through to the hand and barbell, actively involving every joint in the body from the ankles to the wrists, ending with all the joints locked out under the barbell, the ultimate "finished" position in performance.
Deadlift vs. Power Clean Power Comparison
To explain how Powerful the Oly lifts are compared to everything else, let's use the comparison provided by Mark Rippetoe and Andy Baker in their seminal work on Strength Training, "Practical Programming for Strength Training." In their work, Rippetoe and Baker compare two lifts by a very strong theoretical lifter, one Deadlift, one rep maximum, and one Power Clean 1 RM-
Theoretical Lifter Deadlift Performance:
Bodyweight = 140 kg (308 lb)
Deadlift personal best (1RM) = 300 kg (660 lb)
Distance from floor to lockout = 0.65 meters
Time from floor to lockout = 4.0 seconds
To calculate his power output in the deadlift, first, calculate the work performed (force × gravitational constant × distance):
Work = 300 kg × 9.8 m/s² × 0.65 m = 1911 Newton meters (N·m)
Next, calculate the total Power generated (work/time):
Power = 1911 N·m / 4.0 seconds = 477.75 watts
We can express Power in a way that allows for comparing two individuals of different weights by calculating watts per kilogram or relative power output (power/bodyweight):
Relative Power = 477.75 watts / 140 kg = 3.41 watts/kg.
Relative Power scales the Watts for the weight of the athlete.
Theoretical Lifter Power Clean Performance:
Next, calculate the Power generated by using the Power clean (from floor to shoulder, the "catch"):
Bodyweight = 140 kg (308 lb)
Power clean personal best (1RM) = 150 kg (330 lb)
Distance from floor to lockout = 1.27 meters
Time from floor to lockout = 0.6 seconds
Work performed (force × gravitational constant × distance):
Work = 150 kg × 9.8 m/s² × 1.27 m = 1866.9 N·m
Total power generated (work/time):
Power = 1866.9 N·m / 0.6 seconds = 3111.5 watts
Relative power output (power/bodyweight):
Relative power = 3111.5 watts / 140 kg = 22.2 watts/kg
The main difference is the time it takes to move the weight. The work done in the two lifts is approximately the same: 1911 N·m for the deadlift and 1867 N·m for the Power clean.
The Power Clean is so much faster that it generates MORE THAN SIX TIMES THE POWER even though it is only half the weight and moves only twice the distance of the deadlift.
Power Position
The body's position at the explosion in the Snatch and Clean (the moment the lifter explodes and moves under the bar) is known as the Power Position.
The power position is when the lifter is standing with their feet about hip-width apart (jump stance), with the bar in contact with the body—at the hips in the Snatch and between the upper thigh and hips in the clean. The trunk is approximately vertical (slightly tilted forward), and the chest is up. The knees are bent, and the shins are vertical or angled somewhat forward. This position allows for maximum Power from a nearly simultaneous explosive triple extension (ankle, knee, and hip extension) and the shoulder elevation (the shrug).
Power Position is essential in human performance. It is the position from which you can produce maximum Power. If we look at the position, we notice it is the position a basketball player drops to jump for a rebound, a linebacker/defensive back/running back lines up in to start a play in football or a tennis player stands in to await a return volley, a baseball hitter stands in await the pitch, and more. In some instances, an athlete will take a slightly wider stance to facilitate lateral movement, but the point is that the power position is the approximate stance of most sporting actions.
If we offset the stance (power leg setback), we get a fighter's stance in boxing.
It is crucial for athletes to intuitively know the kinesthetic feeling of power position and how to get into it immediately to act.
In Snatch and Clean, we use Power Position to its maximum application. By training in these exercises, we groove the brain to have the clearest, sharpest blueprint of power position possible; you will be able to intuitively and instantaneously find power position in various dynamic sporting situations precisely when you need it. This is invaluable for athletic performance and for busting a move when needed.
Power Reserve
In sports science, an essential concept is called the "power reserve."
Suppose you are a wrestler competing at 135 pounds (or 60 KG). To throw your opponent once, you must be able to Power 135 pounds. If that is your limit, the throw will not significantly affect the opponent, and you will need significant recovery time to execute it again.
However, if you can Power Clean (or even more so Power Snatch) 200 pounds (91 KG), your throw of your 135-pound opponent will be much harder, and you can repeat it 10 times in a row without much rest if required.
Your 65-pound power reserve makes you a much more formidable adversary.
Feedforward vs. Feedback Movements
The difference between feedforward and feedback systems and actions is fundamental to control systems, learning, and performance. Here is the difference-
Feedback Systems
In a feedback system, there is time during the action for information to be fed back to the control center from the active units so that the command center can send corrective information back to active units to increase the chance of success.
A military example is when there is a clear and fast line of communication from the commanding officers to the troops so that the officers tell the troops what to do, they begin the offensive, and give information back to them during it. The officers then send corrective commands back if necessary.
In training, the Squat, Bench Press, and Deadlift are perfect examples of a feedback system between the motor cortex and the active muscles. A maximum lift lasts about 2.5 seconds, enough time for the neural network to relay proprioceptive (internal muscular information about the relative position of the body's joints to one another) information back to the motor cortex and for the cortex to correct the movement if necessary.
All movements that are Force-generating in nature are Feedback.
The Squat, Bench Press, and Deadlift are the maximum applications of the body as a Feedback Force production system.
Feedforward Systems
In a feedforward system, there is no clear and fast line of communication between the command center and the active units, or the action occurs too quickly for there to be time to relay information back and forth.
A military example is when a special ops unit enters a territory where communications with the base and commanding officers will be cut off. In this instance, the officers will have to give orders to the unit, and they will have to execute the orders with no corrections from the higher command.
In training, the Snatch, clean, and Jerk are examples of feedforward systems. Each of these lifts occurs in approximately 0.6 seconds. There is no time for the working muscles to relay proprioceptive information back to the motor cortex for correction commands. The cortex calls up the movement blueprint/file before the action sends the command to the muscles, and they must execute; this is the essence of "busting a move."
All movements that are Power-generating in nature are feedforward.
The Snatch, Clean, and Jerk are the maximum applications of the body as a feedforward Power production system.
Kinesthetic Awareness
Training of the Snatch, Clean, and Jerk maximally develops a sense of proprioceptive kinesthetic awareness, which is understanding where your body and the barbell (or any other external objective, including an opponent) are in space.
The kinesthetic improvements due to Olympic weightlifting training have a profound effect when transferred to other sports, leading to more outstanding balance and force/power production. The Snatch, Clean, and Jerk place a maximum demand on your kinesthetic awareness, leading to considerable improvements in all other actions.
Like the Squat, Bench Press, and Deadlift, the movements of Oly Lifting develop functional muscle mass most effectively.
Unlike bodybuilding movements and repetition patterns, which can develop mass that outpaces improvements in muscular function, with the Snatch, Clean, and Jerk, Strength improves not only as a result of increased mass but also from neural adaptations such as improved inter and intramuscular coordination, motor unit recruitment, and firing rate.
Feedforward movements require more courage and decisiveness in the lifter than feedback movements. Hence, the Oly lifts are superior to even the Squat, Bench Press, and Deadlift in terms of functional and psychological adaptations in relation to athletic performance.
The "Big Three" (Squat, Bench Press, and Deadlift) are Foundational, but the Snatch and Clean & Jerk are the final proof of Power Capacity and general athletic capability.
Conclusion
As Neitzche said, life is Power. To be effective in athletics and life, you must become Powerful.
In training, once you develop and maintain sufficient Force capacity with the big three, you must begin training in the Olympic Lifts.
Only through the Snatch and Clean & Jerk will you find and develop your maximum Power. By increasing your Power Max, you improve every other action you execute on the playing field of your chosen sport and, more importantly, in the game life.
In future articles, I will dive into the technical execution of the big lifts. Stay tuned.
Stay Tuned For The Whole Picture
This article starts a blog series detailing the ins and outs of fitness training science. If you're a training client or athlete or a potential one, this series will provide you with some info so you will go into your fitness journey armed with the power of knowledge- you'll know what needs to happen. If you are a trainer or coach, this will give you more insight into your process for improving your client's lives and your athlete's performance. The schematic below shows the whole picture of training science; the highlighted part is the idea in this article. Stay tuned to learn all the ins and outs to take your practice to the next level and beyond!
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