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Olympic Lifting: Training Regimen To Get The Best
If Olympic lifting is so effective at increasing strength, power, co-ordination and balance, why are not more people doing it? The fact is Olympic lifting is hard. Bicep curls and machine presses are a breeze in contrast; they need little help or spotting in order to do them well. Olympic lifts require skilled trainers who can break them down into digestible steps and show you how to do them properly. Or else you risk injuries.
The Olympic lifts include the "pull" phase and the "catch" phase. During the pull, you explode upward, yanking the barbell off the floor and in front of your thighs, as if you're trying to jump out of the gymnasium. In the catch, you quickly move your body under the bar and grab the weight on your shoulders or over your head.
One of the USA's top weightlifting instructors breaks down the 2 Olympic lifts into their four best movements, in two separate routines. He believes this to be a fantastic way to condition your body for Olympic lifting and to build strength, burn fat, and boost sports performance. This is exactly what they look like:
1. High Pull
Hold a barbell just beneath the knees, with a shoulder width, overhand grip. Keep the back and arms straight, and pull the bar in upwards direction in a quick jerk, pushing the hips in forward direction and standing up immediately. As the bar passes your thighs, continue moving upward onto your toes and pull the bar as high as possible by twisting your elbows and raising your upper hands. Return to the starting position and repeat for 3 sets of 3-5 repetitions, resting 90 seconds after each set.
Snatch-Grip Jump Shrug
With a double shoulder width make an overhand grip over the bar that is held just under the knees. Jump straight up by keeping your back and arms straight, and sending your hips ahead, shrugging shoulders. Land on the balls of your feet and repeat. Do 3 sets of 3-5 repetitions, resting 90 seconds after each set.
2. Front Squat
Grab a bar with an overhand grip that's just beyond shoulder width and hold it on the tops of shoulders. The upper arms are raised in such a manner that they become horizontal to the floor, making the bar roll on your fingers, and not on the palms. Keep the back flat and feet apart with a shoulder width. Lower down, maintaining your arms in the same position until the thighs become horizontal with the floor. Then push back up to the starting position. Do 3 sets of 6 to 8 repetitions, resting 90 seconds after every set.
Push Press
Grab a barbell with a shoulder-width, overhand grip. Stand holding the barbell at shoulder level, your feet shoulder-width aside. Dip the knees slightly and push-up with your legs as you press the bar over your head. Then lower the bar to the starting position. Do 3 sets of 8 rep, resting 90 sec after every set.
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NOTES: Two times a week insert these two mini-routines into your current workout, doing them before you do some other workouts. Alternate between Routine 1 and 2.
NOTE: The high pull and the jump shrug are speed workouts, therefore use a weight which needs a strong effort to lift it rapidly, but isn't so heavy that you can't control the bar. For the front squat and push press, use the heaviest weight which allows you to do all the prescribed reps.
About the Author
If you would like to learn more about Olympic Lifting than visit Olympic Lifting Headqarters for the most Olympic lifting information on the web. We have information on olympic lifting workouts, gear, shoes, and olympic weight lifting.
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