Koanda keeps it simple when she’s returning to the weight room.
Electrician-turned-Olympic-Champion Solfrid Koanda made history for Norway at Paris 2024. Koanda, 25, won her country’s first women’s weightlifting gold medal in the 81-kilogram category only a few years into the sport.
Let’s take a look at how one of the world’s best weightlifters gets back in shape after battling it out in Paris.
Koanda let fans take a peek behind her curtain in an Aug. 24, 2024 Instagram Reel. Working alone in her gym with an empty barbell, Koanda ran through a series of basic weightlifting drills:
These three movements are often coupled together into what’s called a “three-position” snatch. This weightlifting complex gradually adds range of motion to the pulling phase and is a great foundational drill for beginners to reinforce good habits.
This trio helps Koanda dial in two crucial aspects of the snatch; arm activation and timing. Muscle snatches and snatch balances help with a swift and forceful lockout, while the overhead squat is a must-do for any successful snatch.
Afterward, Koanda noted that on the following day she would practice the front squat, snatch pull, and some jerk variations — two of these three movements are building blocks of weightlifting’s other competitive discipline, the clean & jerk.
Koanda burst onto the weightlifting scene when she won a bronze medal at the 2021 World Weightlifting Championships — at the time, it was just her second-ever international competition.
Come Paris, Koanda was a podium favorite but entered the South Paris Arena ranked third behind Egypt’s Sara Samir Ahmed and Ecuador’s 2020 Olympic Champion Neisi Dajomes.
Those three women ended up on the Olympic podium, but it was Koanda who took a commanding lead:
Post-Paris, Koanda celebrated her rapid ascent to the top of her sport, but appears to be taking it all one day at a time.
Many of the ’24 Olympians are taking well-deserved breaks from the weightlifting game. Fans can certainly expect to see Koanda perform in front of a home crowd at the 2025 World Weightlifting Championships in Forde, Norway, next year.
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