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24.07.2015, admin  
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Olympic lifting is an impressive discipline that has great application for developing athletic ability for both sport and life. This is a very cerebral sport in which raw strength is rarely the limiting factor, especially for beginners. I have outlined a number of progressions to develop technique and consistency for novice lifters.
In the third progression, all of the elements of step two carry over, but the emphasis is the positioning and acceleration of the bar off the floor. The last progression takes out all the stops, making the movement smoother and more seamless.
A proper warm-up is essential to any workout, but you can bring a little fun to it with these partner-based drills. The snatch and clean and jerk require strength, speed, flexibility, coordination and balance. These progressions take the full movement and chop it up into the critical elements, building both positioning and speed.
In the setup we are developing positions of a vertical torso, weight in the heel and posture of the core. The starting position is slightly different as the barbell moves closer to the ground to the mid-thigh position. From the ground, the bar will start over the middle of the foot with the shins in contact with the bar.
Now the lifter will rapidly retreat to the full overhead squat to receive and stabilize the bar overhead. When the movement stops becoming the movement and starts looking like something else, take the weight down and dial in the technique. It will provide you with the latest and most up to date information on the best supplements to help you achieve your goals.


Athletes will learn both how to receive and apply force — vital traits in both power sports and combat.
An athlete new to the Olympic lifts can be somewhat successful just relying on natural strength, but at a certain point, without proper technique, their progression will stall.
Each element builds on the previous skill, adding a degree of difficulty and increasing range of motion. We want a straight up-and-down dip and drive through the heels as vertical momentum is created via a closing and opening of the hips and knees. Shoulders should be over the bar with good posture of the torso (lats engaged and shoulders pulled back).
In addition, training the Olympic lifts will develop mental fortitude in both concentration and toughness.
In a relatively short period of time you should be able to get a new lifter to the full movement as long as the previous steps have been mastered. The shoulders should be in front of the bar with a good stretch and tension in the hamstrings, weight in the heels. As the lifter pulls in a tight and controlled fashion off the ground, the knees will push back as the shoulders rise with the hips.
The hands should be held wide enough to provide 6 to 8 inches between the bar and the head when held in the receiving position. Overcoming fears and aggressively moving around heavy flying objects with confidence becomes vital, as any hesitations will result in failure. While getting the weight to the shoulder or overhead can be muscled up in a wide variety of different and creative ways (this I have seen in some videos and gyms that are more concerned with intensity), without proper technique the athletic ceiling in weightlifting is very limited. Lifters should learn to pull with the elbows high and outside the bar, keeping it very close to the body. From here the athlete will accelerate, passing through the high-hang position, achieving triple extension with the knees, hips and ankles.


Building speed, the lifter accelerates through triple extension, pausing tight at the receiving position and performing a full overhead squat. As the lifter advances, total commitment to making the lift becomes as necessary as the load is large. Good speed and proper receiving position overhead with the shoulders elevated and retracted back (elbows turned down to the floor) can be developed. The hook grip (thumbs under the bar with fingers wrapped over them) should be used whenever pulling. After that, capacity and positioning in the overhead squat must be developed, as this will eventually be the receiving position for the full movement. This is an opportunity not to pull the bar up, but rather for the athlete to pull himself down with his elbows high and outside.
This is a stronger grip that eliminates any laxity in the fingers when accelerating the barbell. As the athlete moves his feet from the pulling stance (hip-width apart) to the landing stance (shoulder-width apart), the bar is received overhead with the hips above parallel in a partial squat. The movement is completed by freezing tight upon the catch, going down below parallel to a full squat and standing up with the bar overhead. It takes about two to three week for the tendons in the thumbs to thicken up, at which point pain should subside.
Wrapping the thumbs with a flexible tape can also help avoid blisters and reduce discomfort of the grip.



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