Just because you're not ski-jumping, speed skating, luging or curling like a 2010 Winter Olympian, doesn't mean you can't train like one...
SingleDad Men's Fitness Tip: Get Strong with Olympic Lifts
| Author: By Ethan Boldt for Men's Life Today | Posted: 03/08/10 | ||
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3 Olympic Lifts to Try
Olympic Lift 1: Back Squat
- Hold straight bar (with a moderate amount of weight -- such as two 25-pound plates -- in the beginning) behind base of neck.
- Keep torso upright.
- Bend knees and hips until thighs are parallel to ground.
- Keep weight centered on heels (rather than toes) throughout the move.
- Returning to the upright position.
Olympic Lift 2: Power Clean
This Olympic lift consists of 2 motions:
1st Pull:
Slowly haul the barbell (in the beginning, do with bar only, then progress by adding 10-pound plates) from the floor to your knees.
2nd Pull:
Hike the barbell from your mid-thighs to your shoulders by extending your hips in one explosive movement.
Olympic Lift 3: Romanian Deadlift
- Grasp barbell (begin with two 10-pound plates, then progress from there) with wide overhand grip.
- Deadlift so you're standing with shoulder-width stance.
- Lower bar to top of feet by bending hips.
- Bend knees during descent and keep waist straight so back is parallel to floor at lowest position.
- Keep head up and in line with your spine throughout the move.
- Lift bar by extending at hips and knees until standing upright.
- Pull shoulders back slightly if rounded.
- Repeat.
The Olympic Lift Regimen
Repeat the three Olympic lifts listed above twice a week.
And when you’re ready for more, there are other Olympic lifts you can add: the Power Snatch, Overhead Squats, Snatch Grip Behind Neck Press, the Clean Pull From Floor, and 3-Way Shoulder. Ask your trainer to show you how to incorporate these moves into the rest of your routine, or visit http://www.georgiadogs.com for more Olympics lift how-tos.
Ethan Boldt writes for such magazines as Men's Health, Self Maximum Fitness. A former certified personal trainer, Boldt co-authored 5-Factor Fitness with celebrity trainer Harley Pasternak.
