Feel like a champion with our Olympic weightlifting exercises
Olympic weightlifting exercises are great to add to your program when you want to improve speed, power, and overall athleticism. Whether you’re a weekend warrior, a gym nut, or a serious athlete, they will put you to the test and help you see excellent overall progress.
10. Box Jumps
While not considered to be one of the official ?Olympic weightlifting exercises?, box jumps are still fantastic to perform to prepare your body to perform Olympic lifts.
Remember, these Olympic weightlifting exercises are intense and demanding and unless your body is at the conditioning level to do them, you are going to find you struggle.
Performing a number of exercises to build strength in key areas of the body will help ensure that you are strong enough to go forward, executing those lifts using good form and sufficient weight to make weight training progress.
Box jumps will work the quads, hamstrings, glutes, calves, and core, all while also enhancing your plyometric power. Expect to see your clean and jerk, amongst other weight lifting movements increase after continuous performance of this exercise.
9. Calf Raises
Calf exercises are the next and are a great addition to any Olympic weightlifting routine. Now, you might think, ?calf raises?!??
But remember, the last thing you want is for your calves to be your weakest link. Neglect to train them and they very much will be.
For many of these harder Olympic weightlifting exercises, the calves are going to help to propel the body upwards, so if they aren’t developed as they should be, you simply won’t be strong enough to lift that weight.
Your other muscles may be capable, but because the calves are faltering, it may make it more challenging to get the weight up to the top of the movement pattern.
It’s so easy to neglect the calf muscles in your weight training because they are such a small muscle and many people believe they just aren’t ?important?, but when you have strong calves, it can make a big difference.
When doing your calf raises, be sure to use a slow and steady movement pattern. Also aim to take the movement lower than parallel to the ground. If you can go in that deficit down through the movement, you’re going to really get the stretch reflex taking place and build strength over and beyond what you?d do standing on flat ground.
8. Overhead Press
The overhead press is another excellent exercise to get into your routine because it’s also a component of many Olympic weightlifting training. As part of your weight lifting for beginners training, if you don’t have years of experience in lifting weights and possibly some Olympic lifting under your belt, adding the overhead press into your program will help get you prepared.
If you can break the Olympic weight lifting exercises down into segments and then train those segments, it comes much easier to put them all together and focus on optimal form at the same time.
When doing the overhead press, the big thing to remember is that you must maintain a tight core through the entire movement pattern. If you let your form slip and your back start to sway, it won’t be long before severe back pain begins to set in.
7. Track Sprints
Another great prep exercise that should be part of any good Olympic weight lifting training program is track sprints. While these won’t necessarily boost your overall power, they will dramatically help improve your speed and speed is a huge component of what makes any Olympic athlete successful.
With the Olympic lifts, you need to be able to generate a huge amount of force over a short period of time to get the weight up and moving and that is precisely what track sprints will do.
For the purposes of this training, keep the sprints short but as intense as possible. Think 10-20 sprints with 40-60 rest intervals in between. You want to go all out for a very short time period – about as long as it would take you to perform 1-3 reps.
This sprint training will also teach your body how to effectively handle and clear away lactic acid during training as well, which will help you train harder when you’re doing your Olympic lifting exercises.
6. Power Clean
The power clean is a good basic move to start doing if you want to get begin your Olympic weight lifting journey as it’s more simplex than some of the moves to come and is a great precursor to the next exercise, the hang clean.
The power clean is going to involve deadlifting the bar up, rowing it to shoulder level, moving into a partial squat as you move the weight to the shoulders and tuck the arms underneath and then move into a full stand, balancing the weight on the body.
This exercise requires excellent agility and balance and you?ll need a good degree of fluidity with your movement pattern so nothing happens in a jerky manner.
5. Hang Clean
Once you’ve mastered the power clean, move on to the hang clean exercise. This one is a great move for anyone to consider who’s getting involved in Olympic weight lifting as it requires power, agility, and strength – all the components that make for a truly great athlete.
When doing this one, you’re going to be combining an upright rowing type of movement combined with a squat to get the weight up to your shoulder level.
Technique is very critical when performing this exercise, so take the time to learn good form from a personal trainer or otherwise before yous tart loading heavier weight on the bar.
The press push press builds upon the overhead press and brings the lower body into the movement pattern. This exercise is also one component of the clean and press, which we?ll discuss next, so is a good exercise to do to prepare yourself for that.
When doing this exercise, you?ll want to position the barbell across the shoulders at shoulder height level and then slightly bend the knees as you prepare to straighten up and press the weight over your head.
Hold it overhead for a brief movement and then lower back down, slowly, maintaining constant tension on the muscles while you break at the knees and bend slightly to absorb the weight as you lower it.
3. Full Snatch
The full snatch olympic lift is a power building move that will build an exceptionally strong back coupled with developing shoulder strength like no other move.
The olympic snatch, as it does have you in a slightly hyperextended position at the shoulder, needs to be done with care and precision to avoid injury.
This exercise involves a full deadlift to squat movement pattern as the weight is transferred from the ground to the shoulders and then will have you press it up over head and moving from the low squat into a full standing position.
This exercise, like most of these, should be done in a smooth manner, allowing for a brief pause when you’re in the full squat position with the weight over your head.
At this point, pause and then gather your strength before pressing up. If you’ve done your squat training and overhead pressing, this movement will come more naturally to you since you’ve built up strength in those key areas.
No Olympic program would be complete without some squatting added into the mix. Squatting is a very basic exercise that is going to strengthen the entire lower body, ensuring that you are growing strength and muscle to assist with just about every single daily activity you do.
The squat has excellent carry over to other Olympic weight lifting exercises as well, which is part of the reason it’s so critical to get into the program. With squatting, you want to focus on keeping proper form and using as much of the range of motion as possible.
Many people cut their squat short, only going down to 90 degrees when they really could go down further enhancing the results they see. If you have no pre-existing knee problems and the flexibility to do it, make sure that you do go down as low as you can.
1. Clean And Jerk
Finally, this power clean and jerk exercise is a good one for anyone looking to build total body power and really enhance their athletic performance. To do this exercise, you?ll be performing a deadlift to get the weight up which then moves directly into a full squat as you transfer the weight to above the shoulders.
You?ll then press up from that full front squat position to move into a standing position. Next from here, you’re going to do an overhead press while jumping the legs out to the side and landing, absorbing the weight while keeping the core tight, supporting the weight over the head.
This is quite easily one of the most challenging exercises you could do in the gym, so one that you will definitely want to work your way up to, building the strength and power that is necessary to perform such an exercise.
As proper form is key here as well, continuous practice with the bar without much weight will be vital to your success.
Like any champion, don’t stop now! Check out alternative exercise movements to power up and strength your body further.
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