Olympic Lifting Exercises for Sports TrainingOlympic lifting is a sport in which athletes compete in two lifts--the: (a) clean and jerk and (b) snatch. The goal is to lift the highest single maximum repetition.
The
Power Clean
is a variation of the clean portion of the clean and jerk. In the clean, the athlete raises the bar from the floor to shoulders.
The difference in the power clean is that the bar is racked (caught) at a higher position, rather in a full back squat position. Power training for sports commonly includes the power clean. Phases of the power clean can be used as effective weight training tools, as well. 
The
Split Jerk
phase of the clean and jerk is another explosive training exercise.
The jerk involves pushing the bar overhead while simultaneously dropping into a lunge or sprinting position as the arms are locked out. In order to stabilize the bar overhead, you must react quickly to reposition your body. Catching the bar overhead also develops balance. 
In the
snatch
the bar is lifted from the floor to overhead in one fluid movement. For training purposes, as with the power clean, the body is positioned higher under the bar than for the full squat used in competition.
These lifts offer a high degree of transfer to skills in many sports due to the common elements between them. However, performing these exercises using correct lifting technique is critical if the many advantages are to be realized. Weight training programs that include the Olympic weightlifting exercises should also include a heavy core workout regimen to strengthen and stabilize the trunk. See Core Strength Exercises For other quality resources about weight training, see Power Systems and the Women's Weight Training Programs Bookstore Pages about explosive lifting for sports: Olympic Lifting Variations
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