How to Perform Olympic Lifts for Ultimate Strength

by Marie on 02/08/2015

Olympic Lifts how to

You may not feel like you train like an Olympian, but the reality is that you could in a manner of speaking. Though you may not necessarily have the schedule or the strength that a future Olympian does, you can still perform some of the same exercises that they do. If you have always wanted to lift weights and you wanted to follow the type of regimen fit for the Olympics, then you can start slowly with the types of exercises that you perform. If you have seen Olympic lifts and always wanted to try them out, then you might be happy to know that they are very much within your reach and they can change your body in a whole new way.

If you have the interest and the dedication, then that’s half of the equation. The thing to remember is that you have to start slowly because form is everything. You may try these out in a group setting like a CrossFit class, or you may find that working with a personal trainer works best.

The whole idea is that you dedicate yourself to the regimen and then you work to build strength as you move forward. This can be achieved in a number of ways, but the most important thing is to perfect your form and then move on by adding extra resistance and new movements. These lifts tend to blend well together and one can act as a transition or a gateway to another, so the more time that you put into it the more that hard work will pay off.

Though you might have previously thought that Olympic lifts would never be achievable for you, that’s simply not true. Here we look at the basis of these movements and how perfecting one can help prepare you for the next. In no time at all you will build strength, stamina, and help to change your body in a really amazing new way—here’s how to do it.

Perfect the front squat first and foremost as it’s a building block: We all know that a squat is an excellent exercise for toning and shaping the body. Now when you add weight and resistance onto this as you move throughout the front squat, you have the foundation of many of the lifts and movements associated with it. You want to really be sure that your form is spot on here and that you are squatting back like you are sitting in a chair. Once you get the hang of that then you can add weights as this is the formation of so many professional lifts and what you can feed into moving forward as you add to your regimen.

Practice your deadlifts and move into a clean pull for a good transition: Deadlifts are another formation movement when it comes to Olympic lifts, and so you want to be sure that you are really zeroing in on what makes these great. Be sure that you use the quads and the glutes to pull you up and move you down, for that’s where you get the most value out of this movement. Once you perfect the dead lift then you can add a clean pull, which almost starts off as a sort of rowing motion. You want to have quick, sharp movements to perfect the clean pull as this will directly transition into the sweeps that are next and of course a more advanced movement.

Work at clean sweep and then a push press as they fit well together: A clean sweep incorporates that deadlift and squat plus the same sort of sharp movement from a clean pull. Once you perfect those movements then you can lift a heavier weight starting from the ground, pulled up to shoulder level, and then up—it’s three components all baked into one swift and sharp movement that takes time to perfect. You will find that this is easier to do using a lighter weight or even a PVC pipe so that you get the movement right before adding weight. This is what you see them perform in the Olympics and you will feel so proud when you get it for yourself.

Get in some good plyometrics for training and for good sharp movements: Though your end goal is to perform some amazing Olympic lifts, you do need a bit of cardio in there to add to your strength and stamina. Mix in intervals of box jumps or climbing a rope, or even some jogging and jumping jacks can work well. You are constantly trying to add to your endurance and this is a surefire way to do so and to enjoy these lifts as a regular part of your regimen moving forward.

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