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Transitioning From Powerlifting to Olympic Lifting

Updated: Jan 11, 2021

Olympic weightlifting hopefuls who come from powerlifting can easily make the transition to the sport, but they need to consider this one major thing.

Power lifters are really adept at moving heavy loads. However, in the sport of powerlifting the majority of force production comes through the heels. Powerlifters are always trying to stay back and push through their heels and move an extremely heavy load in the shortest distance.

This strategy works great for the sport of powerlifting, because the loads are set on a relatively strait trajectory. Therefore, the weight distribution through the foot does not have to change as the athlete completes the lift.

In Olympic Style Weightlifting this is not the case. The lifter must transition from a max extension position, back to a flexed position, and then stand again. Moving one’s body around the bar requires that the athlete use the whole foot for this transition.

Start thinking of weightlifting as a change of directions sport. In any sport where you are forced to change direction-- what does the weight distribution on your foot look like?

I can guarantee that in any other change of direction sport, you are not trying to plant and cut on the heel of your foot.

Weightlifting is no different.

We have seen a large influx of powerlifters into the weightlifting community. The ones who are successful are using their whole foot and changing direction fast.

It is time for you to do the same!

Check out the video below to see what I am talking about in real time! If you have any questions please email

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