Olympic Weightlifting.

robin7

robin7

robin7

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19 Mar 2013
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411
Anyone do it?

Tried searching and couldn't find any threads on Weightlifting so thought I'd start one for people to discuss etc. (I found one on Weightlifting in the Olympic games etc, but didn't find one on guys/gals that actually do it on here)


On a personal note, as as jack of all trades with no goals other than get better at everything, I've been thinking about learning some weightlifting.

Anyone got any good links/videos? I've been watching the california strength videos and doing some clean/jerks/snatches etc with just the bar and some light weights (5/10kg each side). I'm getting 'better' slowly but no clue what I'm doing wrong haha.

I should add before anyone tells me to go to a Weightlifting Gym/get a coach, I live in a country with no Weightlifting gyms, and the nearest one is a 5/6 hour drive. So learning on my own is my only choice. Plus it's just a bit of fun :D
 
Awesome. :)

Start with:

- Overhead squat: finding your bottom catch position for the snatch. No real need to go heavier than 40kg on these...
- Sots press: stability in that bottom position.
- Snatch balance (fixed foot and otherwise): for the descent and catch.

Once that works, go to...

- Snatch second pull: start with the bar gripped, bend your knees and jump from your heels; progress by assuming this position and moving your bum back (feel the strain in your hamstrings) to get the bar lower on your thighs/below the knee...
- Snatch first pull: pull your knees back, torso consistent, pulling the bar back against you with your elbows;
- Powersnatch: from either hang or floor. This is about as much force as you can possibly generate. Once you've gone through the second pull, try and get the backs of your elbows to your ears. Shoulders hunched backwards, head forwards.
- Snatch (hang or from floor); pull the bar as high as possible and assume the catch position. If you've kept the bar back far enough, it should actually just land in the perfect position. :)


Clean is easy by comparison. Pull the bar high enough to get under it and then stand up. :)

Jerk is harder and very dependent on your shoulder mobility. If you can snatch, however, you can jerk.
 
Awesome post! That's exactly the kinda thing I was looking for. I'll see if I can take some video's to put up to get critiqued on. I can't Sots press. I can overhead squat and keep myself upright (When I started a few weeks ago I would have to bend forward and have my shoulders rotated to get low), but if I try to sots press I always come up onto my toes even in OLY shoes. Is this hip flexibility or something different? If I sit on a box in the low squat position, I can press off it easily. And if I slowly start to rise off it and take the weight onto my feet I'm still ok. It's only if I try and just press from that low position straight off that it's impossible.

Sorry for all the questions haha. Will work on Over head squats and sots press for now then before I add in the snatch balance.

Thanks a lot! :D
 
Probably a shoulder rotation issue... as you can't get your elbows under the bar, you're rocking forward onto your toes.

Not really a problem as this can be a structural issue (not saying it is, mind) as the main point is to get comfortable in that catch position with the bar overhead...

The thing with Olympic lifting 'assistance' work is to do the stuff you need to get the right training effect, rather than just stick with a series of exercises. For instance, once you can overhead squat with 40/50kg, it's kind of pointless other than either a bit of warm-up work.

And no, I don't know why Crossfitters love it so much. Probably because it's just awkward and it's not "easy" to be good at it.
 
So decided to bump this. Two years ago my gym was going to get bumpers and a platform (no other gym in my country has them) and I was going to start oly lifting. That didn't happen and I stopped training for 2 years. This week my gym started works and are finally getting bumpers! So I've decided this will be enough motivation to get my arse back in the gym and lift.

Currently doing this:


Deadlift :8 Sets of Singles (four sets normal grip, four sets snatch grip)
Front Squat: 5 Sets of 5
Press : 5 Sets of 3
Pull ups: 5x5 (too easy so will do something else)
Some curls for the girls.

The plan is to add in overhead squats starting tomorrow. And to stick with this until they open my gym in a months time and I can start doing a very simple oly lifting programme. Once I do I'll get some video's up and a training log and hopefully mrthingy is still around and can help me :D

Two years later is better than never right? haha
 
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