قالب وردپرس درنا توس
Home / Fitness and Health / The guide for beginners to the Olympic lifting

The guide for beginners to the Olympic lifting



Bodyweight Tabatas, Burpees and HIIT training can be fun, but if you spend enough time at the gym, you may want to browse the Olympic hoists. Movements like Power-Clean-and-Ruck and Barbell Snatch can build power, explosiveness and serious muscle – and they just look cool.

Advertising – Read below

They are also very technical and can be so intimidating that you do not know how to learn them. And your body may not have the mobility and coordination to handle them, regardless of how many fitness classes you've attended. And the failure of Olympic lifts can lead to both injury and frustration.

That's how you relax her. Master these starter moves for each Olympic lift and do 3 to 4 sets of 4 to 6 reps for these movements. Do not do more than two of these exercises in a given workout.

They help you build confidence, comfort, and strength as you progressively move to the steps you most want, and you'll discover the issues you need to work with most before tackling the toughest Olympic lifts can master. Best of all, these starter moves also help build explosive power and strength; Depending on your fitness goals, you may not even need to get to the traditional Olympic lifts.

THE BARBELL POWER CLEAN

The Challenge

The Clean-and-Jerk is one of the most classic lifts in the Summer Olympics, and the Clean has become one of the golden standards for training. This involves lifting a dumbbell from the floor, then pulling it up onto your shoulders, just crouching slightly underneath and then standing up straight. However, it requires a lot of shoulder, wrist and upper back flexibility as well as coordination and timing to "dip" under the bar after lifting it to the hips.

Advertising ̵

1; Read below

The Alternatives

First, do not start the elevator from the ground. Start with a hang clean with the dumbbell on your hip. In this way, you can focus on the second phase of cleaning, the most difficult. In a Power Clean operation, two tensile tests are performed, a "first" pull, where you basically lift the bar off the ground, and a "second" pull, where you explode from the hips to get the bar as high as possible drive, then get up and squat down.

This second train is full of technical challenges, and Hang Clean lets you focus on it. It also helps to protect your lower back from overloading. To clean the slope, start with the rod at the hips and fold forward slightly. Never drop the bar over your lower thigh. Quickly and explosively, you "pop" the weight up by moving your hips forward, just bouncing off the ground slightly and then pulling the weight up. Catch the weight as high as possible and bend your knees slightly to push your upper body underneath. Once it's "smashed" on your shoulders, stand up.

Leave the "first" train, which is essentially a deadlift, for later. The other beauty of the Hang Clean: You will not be able to use as much weight as possible in a Power Clean, which means less risk of injury as you learn the mechanics.

Mastering this hip-pop is also critical to your Power Clean success. To do this, use a separate movement, the sitting dumbbell remains hanging clean. Sit on the edge of a bench and hold two medium dumbbells. Fold forward slightly, work on keeping a flat back, then jump straight up, exploding the dumbbells. However, be careful that this does not turn into a dumbbell curl. Treat your arms like a rope. It's the hip-pop that brings the dumbbells to your shoulders.

Advertising – Read below

Advertising – Read below

THE JERK

The challenge

The jolt is the last part of the clean and jerky weightlifting of the Summer Olympics. After you have cleaned the weight on the shoulders, you need to lift it upside down. Yes, it seems to be a military press, but it is not, because instead of just working with shoulders and triceps, you push your whole body to push up the weight.

To do this, bend your knees and then jump up in an explosive manner, the rod off your shoulders. When doing so, split your legs into a lunge position, lower your upper body, and "catch" the pole above and lock your elbows. To end the lift, you are standing out of the lunge position.

Getting the rod over your head is extremely demanding, especially if you've had shoulder injuries in the past or if you have a desk job and are not working properly. Back strength and stability.

The alternative

Try the one-arm split jerk of the dumbbell. This way you can train your shoulders and your explosive power just as you would with a normal jerk, but the dumbbell pardons the bad shoulder mobility.

Advertisement – below

To do the split jerk, you begin to stand Your feet are hip-width apart, one dumbbell on your shoulder, the other arm is positioned to keep your balance. Kneel back with your legs, a quick "dip" less than half a squat. Then you explode upwards (it's okay to jump an inch or so off the ground). Use this impulse to push the dumbbell upwards. At the same time, share your posture so that your dominant leg is facing forward. Put more weight on this front leg.

If the weight is above the head, return to the original position and slowly lower the weight. Repeat for 4 to 6 repetitions, alternating the forelegs with each repetition. Change the arm that you train in each set.

THE BARBELL SNATCH

The Challenge

The Dumbbell Hatch can be the most athletic movement in overall strength training. Your goal here: Raise a dumbbell with a flowing motion from the floor up. For this you need mobile shoulders, explosive, powerful legs and a lot of power.

Advertising – Read below

Advertising – Read below

The alternatives

Similar to the power-clean function, the zipper can be quickly fixed by shortening the tension range. So sit in the high, kneeling position, sit on the shins, thighs perpendicular to the floor, and grab that way using only the dumbbell or a light weighted dumbbell. (You can also do this exercise with dumbbells.)

Your goal is to re-explode with your hips, which then push the dumbbell into that overhead position. Press your back muscles together as soon as the bar is over head. Remember: you train explosive power with Olympic lifts, so you do not want to try to pull the pole up.

You can also try the snatch step. Although you will not be able to lift heavy weight with this move, your athletic ability will be improved in the same way as tearing. To do this, hold a light, wide-handled dumbbell to your hips and a two-meter-long box in front of you. Explode your hips and drive the bar up; Stand with your main leg on the box. They aim to move your head and chest "through the window" that you raise with your arms up.

Advertising – read below

PARTING WORDS

  strong man in the gym "title =" strong man in the gym "class =" Lazyimage lazyload "data-src =" https: // hips. hearstapps.com/hmg-prod.s3.amazonaws.com/images/weightlifting-strong-man-on-a-gym-royalty-free-image-638745078-1543681281.jpg?crop=1xw:1xw:1xh;center, top & resize = 480: * "/> </picture></div>
</p></div>
<p>
			<span class= Getty Images franckreporter

The Olympic lifting is challenging even with these reduced exercises and challenges your body in very different ways. Follow these rules to your Olympic Exercising optimally – and to stay safe.

  1. Do not train your Olympic lifts more than three times a week Your body is not designed to perform these workouts You will need to rest every day.
  2. Complete the Olympic lift training Therefore, you need to master and possess such basic fitness exercises as military, squat, and deadlift presses.
  3. Do a lot of back training, with a strong back that keeps your shoulders secure d raise you olympic, and it does even more. Both the clean and the snatch pose a heavy challenge to your pulling muscles; The strength you build with pull-ups, lat pulldowns and rows improves your core Olympic lifts.
  4. Take your time for mobility. Olympic lifts are not all power and strength. They also require a lot of flexibility and mobility. If you press on the bench all the time and do not stretch your chest, it will be difficult for you to find a clean overhead position, as the flexibility of the chest area is lacking. During the whole week, take time for foam rollers and stretching of the chest muscles as well as your thigh muscles, glutes and calves.

    Source link