Two Lifts You Could be Doing Right Now to Help Your Olympic Lifts

One of the biggest debates regarding the Olympic lifts in training for athletes is the skill involved in Olympic lifting.  There is definitely skill involved but the carryover to the playing field/court is so immense that improving this skill is a must.

Sometimes just repeating the clean and jerk and snatch over and over is just not going to be enough, you must include some accessory lifts that can truly improve the skill required to complete the actual movements.

The two following movements are excellent at improving skill but also at building strength and explosiveness. These are not time wasters, they will immediately improve skill and power, and if you ask me that is a winning combination.

I like these two movements because they tell you where you have weaknesses right away. They require execution, strength and power to complete.

The Top 10 Movements to Build Explosive Power for Athletes

At the intersection strength and speed lies explosive power. In terms of athletics it is an absolute game changer.  For this reason I have chosen to prioritize making my athletes more explosive over anything else.  To do that, I use a number of tools. Here are my top 10.

 

1. Hang Snatch

The snatch wins my contest for the number 1 explosive movement because it is a pure hip hinge pattern and a long impulse of power is needed to make the movement complete. I chose the hang snatch because the position on the ground in a power snatch can limit some athletes ability to perform the exercise.

Snatching in any form is a great indicator of coming performance.  Athletes that are prepared for an upcoming contest will see their snatch hit all time highs before competition. A particularly useful hang snatch is the hip snatch. This movement is all about finishing the 2nd pull aggressively and punching under the bar.

Where to Start? Starting Positions in Hang Olympic Lifts

Recently I posted a link on my facebook page to this video from a Mike Boyle staff training in which he is discussing the starting position for the hang clean.

This is a valuable video because coach Boyle makes points about the quality of the lift being easily assessed through the aesthetics of the lift.  This is something that is very important to learn. The Olympic lifts no matter the weight should always look good, if the looks of the lift are wrong then there is likely too much weight on the bar.

 

Coach Boyle’s discussion of the position themselves led  to several posts on my facebook wall regarding what is the best place to start the lifts when in the hang position.  We all know how it should “Look” when you finish an Olympic lift pull, but  there are a ton of variations to the start position so, I thought it might be valuable to talk about those variations.

Nice Extension

30 Lessons for 30 Years: What I have learned so far.

 

I am turning 30 today, well if you are reading this  I am already 30 years old, anyway that is beside the point. This is a pretty substantial birthday and in light of this I thought I might take a second to talk about the 30 things I have learned in training and from training in these first 30 years.

 

I started training seriously at age 15, for football, then for Olympic weightlifting, and finally for track and field.  I competed at the national level for 11 years (weighlifting and track) and have coached for 10 years in some form (track, strength and conditioning).  The following list is from my own training and my coaching.