Olympic Lifting Workshop @ Trimnasium Fitness Centre 19/01/2013

Yesterday was the second workshop in conjunction with Trimnasium Fitness Centre in Cheltenham and it was a real success again.

The group were superb in terms of their work ethic and desire to learn and there was good progress shown by everyone in the group. This particular workshop was focused on the Clean and Jerk and the first work shop before Christmas was for the Snatch.

The Olympic Lifts are a tremendous tool in an athlete’s tool box for the development of explosive power. So if you have time on your side it’s a worthwhile investment of your time to learn them.

The primary goal of the workshops is to improve the athletes understanding of the correct technique & their ability to execute a safe and effective lift.

Both lifts are very technical compared to the majority of exercises you see being performed in the gym and my advice for anyone wanting to get in to it would be to seek out a good coach to get you started. To demonstrate the technical nature here are the phases of the Clean & Jerk:

1)      Start Position

2)      1st Pull

3)      Transition Phase

4)      2nd Pull

5)      Catch

6)      Front Squat to Standing

7)      Split Jerk

If there are phases in that list you’ve not heard of there’s a good chance you’re missing something in your lift and you could be putting yourself at risk of injury.

As a coach there are a couple of things I’m looking for before I start anyone on the Olympic Lifts.

1)      For the Clean – Can you Front Squat with excellent technique?

2)      For the Snatch – Can you Overhead Squat with excellent technique? (i.e. full depth squat, able to maintain neutral spine and bar above the crown of the head)

If you can’t do either of those, in my eyes, the full Snatch or Clean & Jerk aren’t for you yet. You need to be able to execute the Front & Overhead Squats well as they are the positions you will be catching the bar in during the lifts.

If you’re good at those lifts under load, you can be sure you’ve got the strength and stability to catch effectively in the lifts.

We’ve been lucky that both groups that have joined us at Trimnasium have been good squatters so we’ve been able to get into some Olympic lifting.

Throughout the workshop we have coached the proper execution of the individual phases of the lifts & then linked the different phases of the lift together as the athletes demonstrate technical competence.

It was great to see by the end of the session that we had some of the guys executing full lifts with good technique. Whilst other guys in the group still needed to work on some other aspects before they could progress, the main thing was that everyone left with a clear idea of where they were at currently, what exercises they could do safely and what they needed to do to improve!

If you’re keen to involved on the next workshop keep an eye on our Workshops page, check out Trimnasium Fitness Centre on Facebook or follow us on Twitter @proformanceteam

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