Exercises. Part 1 Before performing any exercises, the lifter should warm up to prevent possible injuries and to increase efficiency of the training. The warm-up often consists of easy movements for all groups of muscles and joints. It also may include a little jogging. Bellow, I describe some famous and close to me exercises. Weightlifting exercises To do the exercises you need a barbell loaded with weight plates. The barbell locks are also needed to prevent plates from falling off. For better grip, the lifter can use magnesia. It increases the friction between the palms and the bar. Lifters often use the hook grip to hold the barbell more reliably. I. The squat snatch Phases: 1. Pull The bar is gripped with a very wide grip. The back is necessary straight. The lifter pulls the barbell making acceleration and trying to lift the barbell as high as possible. 2. Squat The lifter pulls himself into a squat position. It is necessary to have straight arms. 3. Lift The lifter stands up with the barbell over his head up to fully straight position. II. The clean and jerk Phases: 1. Pull The lifter grasps the barbell just outside the legs. The back is necessary straight. The lifter pulls the barbell explosively as high as possible, accelerating it. 2. Squat The lifter pulls himself into the squat position, placing the bar onto the deltoids. 3. Lift The lifter stands up with the barbell on his deltoids. 4. Jerk The lifter dips a few inches by bending the knees and then explosively extends the knees, pushing the barbell upwards. The exercise is considered complete when the barbell is over the lifter’s head and the arms are straight. The exercises train all groups of muscles, but the knees and joints may be overloaded.