SingleDad Men's Fitness Tip: Get Strong with Olympic Lifts

0
1219
Rating :
(0 Votes )

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…

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.

Richard JaramilloRichard “RJ” Jaramillo, is the Founder of SingleDad.com,
a website and social media resource dedicated to single parenting and specifically for the newly divorced, re-married, widowed and single Father with children.
RJ is self employed, entrepreneur living in San Diego and a father of three children. The mission of SingleDad is to help the community of Single Parents
“Make Life Happen…Again!”

SHARE
Previous articleEncourage Your Kids to Eat Healthier
Next articleSingleDad Wealth & Career Report: The State of Careers
Richard “RJ” Jaramillo, is the Founder of SingleDad.com, a website and social media resource dedicated to single parenting and specifically for the newly divorced, re-married, widowed and single Father with children. RJ is self employed, entrepreneur living in San Diego and a father of three children. The mission of SingleDad is to help the community of Single Parents “Make Life Happen…Again!”