Oly Lifts - With accompanying images and info.

Discussion in 'Fitness & Nutrition' started by michael, Feb 27, 2007.

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  1. michael

    michael FLORIDA > *

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    Full Clean

    [​IMG]

    Preparation:
    Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.

    Execution:
    Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the thighs. When the barbell passes mid-thigh, allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately.

    Return:
    Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical.

    Tips:
    Do not jerk the weight from the floor; arise steadily then accelerate. In the clean, the barbell is lifted from the floor to the shoulders. The lift is complete when the feet are in line and the bar is under control.

    -----------------------------------------------------------------

    Hang Clean

    [​IMG]

    Preparation:
    Stand with barbell with over hand grip slightly wider than shoulder width. Bend knees and hips so barbell touches mid-thigh; shoulders over the bar with the back arched. Arms are straight with elbows pointed along the bar.

    Execution:
    Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately.

    Return:
    Bend knees slightly and lower barbell to mid-thigh position.

    -------------------------------------------------------------------------

    Clean and Jerk

    [​IMG]

    Preparation:
    Stand over the barbell with the balls of the feet positioned under the bar slightly wider apart than hip width. Squat down and grip the bar with an over hand grip slightly wider than shoulder width. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.

    Execution (Clean):
    Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees vigorously raise the shoulders while keeping the barbell close to the thighs. When the barbell passes mid-thigh, allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to flex out to the sides, keeping the bar close to the body. Aggressively pull the body under the bar, rotating the elbows around the bar. Catch the bar on the shoulders while moving into a squat position. Hitting the bottom of the squat, stand up immediately.

    Execution (Jerk):
    Adjust the grip if necessary. Inhale and position chest high with torso tight. Keeping pressure on the heels, dip the body by bending the knees and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders. Drop body downward and split one foot forward and the other backward as fast as possible while vigorously extending the arms overhead. The split position places the front shin vertical to the floor with the front foot flat on the floor. The rear knee is slightly bent with the rear foot positioned on the toes. The bar should be positioned directly over the ears at arms length with the back straight. Push up with both legs. Position feet side by side by bringing the front foot back part way and then the rear foot forward.

    Return:
    Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) the bar from the completed position. This technique may be practiced to reduce the stress or fatigue involved in lowering the bar as prescribed. Use rubber weightlifting plates on a weightlifting platform if this unloading method is used (unless floor demolition is desired).

    ---------------------------------------------------------------

    Snatch

    [​IMG]

    Preparation:
    Stand over the barbell with the balls of the feet positioned under the bar hip width or slightly wider than hip width apart. Squat down and grip the bar with an very wide over hand grip. Position the shoulders over the bar with the back arched tightly. Arms are straight with elbows pointed along the bar.

    Execution:
    Pull the bar up off the floor by extending the hips and knees. As the bar reaches the knees the back stays arched and maintains the same angle to the floor as in the starting position. When the barbell passes the knees vigorously raise the shoulders while keeping the bar as close to the legs as possible. When the bar passes the upper thighs allow it to contact the thighs. Jump upward extending the body. Shrug the shoulders and pull the barbell upward with the arms allowing the elbows to pull up to the sides, keeping them over the bar as long as possible. Aggressively pulls the body under the bar. Catch the bar at arms length while moving into the squat position. As soon as the barbell caught on the locked out arms in the squat position, squat up into standing position with barbell overhead.

    Return:
    Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) the bar from the completed position. This technique may be practiced to reduce the stress or fatigue involved in lowering the bar as prescribed. Use rubber weightlifting plates on a weightlifting platform if this unloading method is used (unless floor demolition is desired).

    -------------------------------------------------------------------

    Push Press

    [​IMG]

    Preparation:
    Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back.

    Execution:
    Dip the body by bending the knees, hips and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders, vigorously extending arms overhead. Return to shoulders and repeat.

    -------------------------------------------------------

    Split Jerk

    [​IMG]

    Preparation:
    Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back.

    Execution:
    Inhale and position chest high with torso tight. Keeping pressure on the heels, dip the body by bending the knees and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders. Drop body downward and split one foot forward and the other backward as fast as possible while vigorously extending the arms overhead. The split position places the front shin vertical to the floor with the front foot flat on the floor. The rear knee is slightly bent with the rear foot positioned on the toes. The bar should be positioned directly over the ears at arms length with the back straight. Push up with both legs. Position feet side by side by bringing the front foot back part way and then the rear foot forward. Return to shoulders and repeat.

    ----------------------------

    Vids to watch/learn from:

    http://www.youtube.com/watch?v=wt423i1w6vs - Part 1

    http://www.youtube.com/watch?v=71denvCLxP0 - Part 2

    http://video.google.com/videoplay?docid=-858198997498491656&hl=en
     
    Last edited: Feb 28, 2007
  2. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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  3. y1997

    y1997 Made in the U.S.S.R.

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    This should be stickied. Too bad those gifs are way too fast.
     
  4. Aradia

    Aradia New Member

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    ...kick ass...
     
  5. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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  6. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    yeah
     
  7. Skeletor

    Skeletor Guest

  8. Skeletor

    Skeletor Guest

    where the hell is the rest of that video? i want to see that dude power clean the barbell with one hand :eek3:
     
  9. noogles

    noogles OT Supporter

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  10. GTLifter

    GTLifter Banned

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    the chick in the first post is hot....
     
  11. hitmikey

    hitmikey DRIVEN FROM WITHIN

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    .
     
  12. michael

    michael FLORIDA > *

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    added the vids to the first post
     
  13. GOGZILLA

    GOGZILLA Double-Uranium Member

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    kinda funny how he says that the american lifters are overtrained when just about any other OL'er in the world would laugh at their workouts. doesnt make sense how the americans are getting crushed by people doing way more volume than them but are still overtraining?
     
  14. michael

    michael FLORIDA > *

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    :werd:.. these other dudes in other countries train all day every day from when they're 5 years old... eat, drink, breathe, sleep Oly training.. i'd imagine that in comparison to other countries, we're UNDERtrained
     
  15. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    o-lifts are not very taxing on the body because there is no eccentric component
     
  16. C4

    C4 OT OG Aussie #1

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    :bigthumb:

    that video ceaze posted is good too

    edit - i have my first o lifting comp in 9 days time :noes:
     
  17. michael

    michael FLORIDA > *

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    vids or bant
     
  18. TZ

    TZ Banned

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    good luck dude ive been following your log , lets see some big PR's! :h5:
     
  19. C4

    C4 OT OG Aussie #1

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    unfortunately although a week or so ago i was beginning to rise up on the PR's ... i had a wisdom tooth operation last thursday and havent been able to train since then until today.. so my preparation has not been ideal :hs:

    hopefully there will be some form of video but i am not sure.. this is a road trip for the country championships or something like that.. im just hoping for a modest 85-90kg snatch and 105-110 c&J..
     
  20. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    I started learning how to do power cleans the last month and I have a problem per the video Ceaze posted. I always spread my legs wide apart after the "jump on your toes" portion of the clean. Is there anything I should practice to prevent this? I just started doing this natural while messing around with this exercise.
     
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