![]() Bodyweight Jerk Footwork Drills …hammer home consistency.Muscle Snatches to work on hip extension, pull, and turnover.Snatch Grip Deadlifts (romanian deadlifts too).POWER CLEANS …develop your POWER don’t just pull and pray at the bottomįirst and foremost, fix your overhead position…then we’ll talk.So…now that we’ve got those down and you’ve got some positional specific accessory work to mix in, here’s some full movement specific accessories to add to your repertoire. Also see above with regards to shoulders, lats, and triceps….Check your overhead position in the bottom of your overhead squat… if you look like poop here, maybe fix that before you try to snatch the world….See my post on the shoulders, lats, and triceps, because without those, your wet noodle of an arm isn’t holding sh*t overhead.Jerks with a pause at the top – hold the world up over your head!.Bamboo Press – both power position and split position.Jerk Dips (being strong with the bar on your chest makes it easier to properly propel it upwards when completing the lift… ain’t nobody got time for a soft ass core ruining your lift!).A weak lockout is one of the most frustrating ways to end a lift so we’re going to work on some ways to make it stronger! The Jerk Lockout How many of you have been hitting a rep…basically perfect in the first three portions of the movement, only to let your glass shoulders fail you when the bar is over your head? I just raised my hand. But there are some fun ways to train these and make your squat stronger. Self explanatory here…we don’t need to go super into detail about this but bottom line, you gotta be able to squat what you’re trying to pull. Again, anything that gets those hips movin and groovin the way we want them to!.Basically anything and everything that will teach your body to fully extend and open up those hips.Band ASSISTED Vertical Leaps (want to feel like you’re flying?).Depth Jumps (drop off an object then spring as high as you can).Box jumps (the 1 rep max kind not reps for time kind) – add some weight if you’re feeling funky just don’t jack up your shins.Broad Jumps (do them with a band too, it’s fun).Well let’s work on doing that… Plyometrics You’ve probably heard it said, speed through the middle? This is the part where you want to try and hit your head on the ceiling. Ok now we’re starting to get a little dynamic…this is the portion of the lift that you need to GO! You know, like “POW” from Emeril. ![]() you can use the REVERSE HYPER for this…see the theme here?) Feel that muscle working? It’s on the upper portion of your back, on the side, kind of behind the armpit? Yeah we need that working when you Oly lift too. Press your straight arm down while resisting with the other hand. Put your arm straight out in front of you. Plyometric Kettlebell Swings – banded pull throughs.Weak hamstrings and the inability to keep your butt and chest rising at the same angle will result in the barbell being forward, you being up on your toes, you jumping forward to receive the bar, and your lift looking like poop. This is what keeps you back in that midfoot range. Strengthening it will keep your posture where it is supposed to be, your chest raising at the proper angel, and the barbell moving in the proper linear pattern. Low Back Strengthįirst thing to round and look like someone is a dog taking a dump and pulling their chest out of it’s properly positioned alignment is a weak back. To have a strong pull you need a couple things – low back strength, hamstring strength, and lat strength. A proper pull will accelerate the barbell in the proper position in order to propel it upwards to the intended destination. The pull is what starts the movement – I know, the set-up comes first but this isn’t an Oly class, it’s a breakdown of movements to make you better when you go to class. This one is pretty straight forward…It’s hard to Olympic lift if you can’t pull things off the floor. Following that, we will discuss lift specific accessories to consider throwing in from time to time. For the purpose of this discussion, when breaking down specific aspects of the movement, assume they apply to both the clean & jerk and the snatch. A Guide for Olympic Weightlifting Accessory WorkĮverybody loves a little Oly in their life…they can be some of the most frustrating and exciting movements, but have no fear, I’m here to help you get a little better at it! W e’re going to break down some different portions of the movements, discuss the importance behind them, and then go over some accessory work to help with that.
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