T-Nation | Olympic Lifting

First Competition. How w...

Sat, 25 May 2013 14:52:00 GMT

Hey guys,

Competed in my first comp over the weekend. Was great fun!

What are your memories from your first comp?

Critique my Oly Template

Sat, 25 May 2013 14:45:00 GMT

I've created this for myself and I want to get some feedback in general as a basic program.

Monday (Snatch Emphasis):
Power Snatch - 5x3
Snatch Pull - 5x3
Squat - 3x5
Snatch Grip Deadlift - 3x5

Tuesday (Overhead Emphasis):
Power Jerk - 5x3
Push Press - 5x3
Press - 3x5
Overhead Squat - 3x5

Thursday (Clean Emphasis):
Power Clean - 5x3
Clean Pull - 5x3
Front Squat - 3x5
Romanian Deadlift - 3x5

Friday (Assistance):
Weighted Pull-up - 3x5
Bench Press - 3x5
Pendlay Row - 3x5
Weighted Ring Dip - 3x5

Squat Forn Check

Sat, 25 May 2013 03:38:00 GMT

How is my form any tips ?

Olympic Lifting in San Antonio

Fri, 24 May 2013 05:16:00 GMT

I'm not looking for a coach or dedicated Olympic Lifting gym, I'm just looking for a place where I can do cleans and actually drop the bar after completing the movement and not worry about misses slamming into the ground. I'd really rather not shell out the money to use a Crossfit gym. Cheapest one I found was $30/month and has only 20 open gym hours a week.

Anyone know of a place?

Olympic Weightlifting - San Antonio,TX?

Fri, 24 May 2013 03:13:00 GMT

Anyone near the San Antonio area who knows of a good Olympic or power lifting trainer. I have been lifting a couple of years now, mostly in my garage, but I have hit a wall and I really think it is my form since I am self taught. I think if I had someone show me what I'm doing wrong and help me tweak a few things, my lifts would go up.

Any help would be appreciated.

Get Under the Bar on Snatch and C&J

Fri, 24 May 2013 00:29:00 GMT

My Olympic lifts are pathetic, I have no idea how to get under the bar. I've searched youtube and haven't found a good video that teaches this. Any reference for beginners would be helpful as I know this is just one thing I'm not doing correctly. I've watched all the videos by Burgener, and while they are very informative, they're not geared towards absolute beginners.

I do the Burgener warm-up, and force myself under - but put just an empty bar in my hands and it all goes away.

Any good links would be greatly appreciated!

Front Squat Evaluation

Thu, 23 May 2013 23:04:00 GMT

Would people be willing to evaluate my FS for if I posted online. I live in the middle of the countryside with no real gyms around and I fear since leaving Uni and having a tear to my MCL my form is shot.

Lots of Food and Sleep = Weaker

Thu, 23 May 2013 16:37:00 GMT

This isn't an issue I'm too worried about as we all have off days, but I've noticed that when I'm tired, if I take 3 days of, and eat way over normal calories, and get plenty of sleep 10 hours or so, that I'm actually weaker at the gym. It's like my body is in sleep and rest mode and I can't snap it back into action. Where as, on 7 hours and less food I feel fast and snappy.

Anybody else experience anything similar? I guess consistency in sleeping and food is the key.

14 Yr Old Female 103Kg Clean & Jerk

Thu, 23 May 2013 15:22:00 GMT

Early teen girl from Britain, I believe she's in the 63Kg class, with a competition best of 93Kg (Might be higher, but I don't think she's competed since then until this video was recorded).

Who saw this one coming?

Edit: After all this time I've only just realised that I forgot to mention this, but her name is Rebekah Tiler.

High Bar Squats and Shoulder Blades

Thu, 23 May 2013 04:57:00 GMT

Hello all I have a question about them high bar squat. When I place the bar on my traps should I be pulling my shoulder blades together and flexing my traps and pushing my chest up? Or should I just kinda let the bar sit on my traps and try to keep my chest up?

When I pull my shoulders together and pull my chest up it feels like I'm leaning too far forward I really need help here should my traps and upper back be flexed hard or should the bar just be resting on them? Please someone with knowledgeable advice help I don't want to be doing good morning high bar squats anymore..... thanks

Training the Front Squat

Thu, 23 May 2013 01:38:00 GMT

What are your thoughts on this subject? do you train it before or after the olympic lifts? Any routines that you enjoy or have been effective? I know that perhaps this has been discussed several times, but I'd like to approach it not from an "information" point of view but from a general view of what have you done in the past regarding your front squat, what has proven to work and what has not.

Personally I like to aproach this with routines like the Russian Squat Program. 2-3 times a week of squatting with many sets and low reps(2-4).

-rottweiler-

Clean Deadlift Form Check

Wed, 22 May 2013 04:31:00 GMT

I usually don't wander into the this forum too often, but I started incorporating clean deadlifts into my routine so I can get more hip and leg drive into my PL dead and build up my quads, hips, and back. I was hoping ya'll could critique my clean deads so I can make sure I'm reaping all the benefits the exercise has to offer.

Clean/Front Squat Form Check

Tue, 21 May 2013 22:45:00 GMT

I'd greatly appreciate any tips. I have never had an actual coach. I taught myself from internet vids. There is one for cleans and one for front squat. Thanks!

also who else has a ghetto home gym? haha

Snatching w/ gripless barbell

Tue, 21 May 2013 17:01:00 GMT

Wondering anyone has experience with this - The gym I go to has a full set of bumper plates but they only have these shitty barbells that don't have the grip all the way down to the ends of the barbell. Kind of like the picture, but with even less grip. Anyways yesterday I was feeling really really good at 175 so I decided to make the jump and go for a 195 pr. Problem is I couldn't keep my grip(hook) on the bar because it's all smooth slippery surface at the barbell ends, and my hand totally slipped off when I was trying to transition the weight overhead.

Anyone have experience with these types of barbells?

Stupid gym. Full oly bumper plates and no decent bars.

Hand Pain on Cleans

Mon, 20 May 2013 14:15:00 GMT

Hi all,

I'm new to the O lifts and I've been experiencing some pain in my left hand on the catch. It's right in the middle of my hand, obviously I'm doing something wrong. Has anyone else experienced this? Any ideas what it could be?

Sorry, it's a little vague I know, I appreciate any help you can offer.

High Bar Squat Help Please

Sun, 19 May 2013 16:56:00 GMT

I have a few questions.
When doing a highbar squat should i be trying to spread the floor apart or should i just be going up and down?
Also people are saying about driving with my hips? How should i be driving out of the hole?
I just ordered some nike romaleos 2 what should i expect from them?
Also i stand just a tad wider than shoulder width with toes out about 5-10 degrees will this hurt my squat at all i just find my current stance comfortable.

If someone could help id appreciate it greatly.

High Bar Belt Utilization

Sun, 19 May 2013 16:50:00 GMT

I currently high bar squat for powerlifting i cannot low bar squat to save my life i squat 450 max with a belt.
I feel the belt helps me stay more upright. Is there any downside to using a belt doing the high bar back squat??

Nike Romaleos 2

Sat, 18 May 2013 03:54:00 GMT

Are these shoes really worth it i squat high bar and put 5lb plates under my heels and it makes squatting so much better would these shoes help me?

Vintage Soviet Era Bar

Fri, 17 May 2013 02:04:00 GMT

Some quality equipment they got there in Ukraine I must say.

http://screen.yahoo.com/...-170208972.html

Lifting Shoes

Thu, 16 May 2013 04:07:00 GMT

I just got a pair of those VS athletics weightlifting shoes.

I've never worn elevated lifting shoes like these before , they are probably the clunkiest things i've ever worn other than actual workboots .

I like the straps , i like the hard sole , but i dont like the heel height. It feels like too much and it makes them retardedly clunky to walk in for ANY distance, like i dont even want to walk to the water fountain at the gym.

Do you know of any shoes around of a similar make that have a lower heel height?
Say 3/4 to half the height of these.

Thanks

Looking to Lift More

Tue, 14 May 2013 21:07:00 GMT

Sup guys,
I'm planning a big-time workout program lasting from May to September.

That's about 16 weeks of Snatches, Clean and Jerks, Front/Back/Split Squats, Leg Presses, Lunges, Bench Press, Dead Lifts, Curls, Pullups and more...

My goal is to basically add weight and reps to all my lifts...

I'm throwing down some stats and asking you for your best advice and tips. My current weight is 170 lb. No current diet set, just learning along the way I guess.

Lifting Stats:
O-Lifts:
Clean and Jerk: 205*1
Snatch: 185*1

Power-Lifts:
Dead Lift: 405*1, 395*1(sumo), 385*3(conventional, sumo) *Usually dead lift both conventional and sumo and trap bar sometimes.
Squat: 495*1(old PR, not sure if valid)
Bench Press: 315*1(see Squat)

Max Rep Pullups: 24
Max Rep Pushups: 50

Weightlifting in Hamilton Ontario?

Mon, 13 May 2013 20:17:00 GMT

Hey Guys,

I was wondering if there was a gym in Hamilton Ontario that would accomodate weightlifting. I'm at McMaster University for a conference and would like to continue my training. Unforunately the training center at McMaster does not provide a drop in. Thanks in advance.

Coming Back From Back Injuries

Sun, 12 May 2013 11:21:00 GMT

Hi guys,

I'm a 94 kg lifter, been training consistently for 4-5 years. Last year I accomplished a 125 kg snatch and 152 C&J @ 92 kg in competition.

However, shortly after I had some issues in my life and couldn't train properly, as a result I was not stretching, training with focus and having enough time to "enjoy" the sport. I started to feel some pain in my lower back, went to the doctor, they found a very small disc bulge in L5-S1. I stopped training for 9 months, did lots of stretching and swimming, and slowly it went away.

Right now I'm trying to come back to where I was. My question is if any of you had this type of spine injuries, how this affected your training and how did you cope with it?

-What kind of exercises do you do to keep your spine healthy?
-Do you take any special care when doing the lifts?
-Is it ok to feel some discomfort from time to time?
-Any advice to keep things going well?

Right now I'm starting light, I'm going to the pool to do some light swimming two times a week and training three-four times a week. My body is responding well, I'm doing squats with 100kg easily, but I'm afraid of overdoing it.I did some research on the forum and found some threads, but almost all of them are from guys who injured themselves squatting or doing other things (not oly)

Any advice/experience will be greatly appreciated!
Thanks

-Rottweiler-

Is This Squat Low Enough?

Thu, 09 May 2013 01:53:00 GMT

Teenager Olympic Program?

Wed, 08 May 2013 01:36:00 GMT

I'm 17 and I've been recently interested with olympic lifting. Previously I've trained like a bodybuilder, I'd say I have decent lifts and a good physique for 17! I realize I can just google this but I feel there are veterans here that could help me out, my question is I want to get into olympic weightlifting, what's a good split for this, diet etc ?

Instinctive Training

Tue, 07 May 2013 05:57:00 GMT

hi

i have read that some people are training instinctively while weightlifting..

instinctively, for what i understood would mean for example to train with high frequency without reaching failure until the form is good..

obviously some loose periodization guidelines are followed from what i understood..such as:
70-80% week1
80-89% week2
90-95% week3
50-70%-deload week

is it possible to train in such a fashion for weightlifting with no strict periodization? for how long? how much can someone progress?

thanks for the answers!

95% Week - Snatch

Mon, 06 May 2013 20:26:00 GMT

Hit 100kg for 4 singles recently. Was pretty happy. I think the main thing I need to work on is speed. What do you guys think?

2013 University Nationals Perfomance

Mon, 06 May 2013 20:14:00 GMT

Starting summer training today for 4 months of intense and fun sessions, 6-7 days a week at the USOEC in Marquette, Michigan.

Power Clean & Clean Pull

Fri, 03 May 2013 01:44:00 GMT

hi everybody,

i am trying to learn power cleans.
i know the best solution would be to have a good coach, but unfortunately i don't have the chance , therefore i must learn by myself.

i excuse myself if my language will be non-so-technical.

i have noticed that one of my main weaknesses is doing the shrug after i pull/deadlift the weight.
so what i do is to jump under the bar before having completely pulled/shrugged the weight and having reached full extension on my toes with extended legs..
i was thinking doing some clean pulls to improve the first part of the movement.. would that be wise? if not, why?
other way to improve the movement?

thanks in advance for your time and answers.

i attach a video of the high pull i found on youtube

Can't Back Squat But Front Squat

Thu, 02 May 2013 11:28:00 GMT

I should clarify that I'm not an olympic lifter, but since I'm trying to achieve an olympic back squat this is probably the best place to put the question.

Just like many, I seem to get a lot of knee pain while doing back squats (doesn't matter if it's a wide power squat or a narrow olympic squat), however, while doing front squats, I am completely pain free. The front squats are done ATG just like I try to achieve with the back squat.

I have long legs and a short torso, if that info is of any value. I have had my squat form reevaluated by several lifers all from olympic lifters to powerlifters, generally they say it looks good, perhaps a slight bit too much of a forward lean, but I'm not sure if I can fully get over that with my body composition or if it's really even that bad of a thing.

For my question, why am I getting knee pain from back squats, when front squats are just fine? The pain is located on the upper part of the knee cap where it connects to the quad. I also feel very powerless during a back squat, while I feel I can really press much better in the front squat.

Lifting Form, Knee Pain, Program Advice

Thu, 02 May 2013 11:17:00 GMT

Hey there T-Nation!

I hope I chose the right Forum for this.

I started doing Olympic Lifts about half a year ago. Since then I have made progress on the Snatch, which was a new lift for me. But my Clean&Jerking and Squatting numbers stayed pretty much the same. Minor increases of around 10kg to 15kg in FS and BS got back to where before because of knee pain.

I guess I'll start with my stats. (all tested in the last few weeks)

Height: 6'1''
Weight: 205-210lbs

Snatch: 75kg
C&J: 105kg
Squat: 150kg
Frontsquat: 120kg
Press: 5x70kg
Deadlift: 200kg

Until I started OL i played Football and developed a very painful patellar tendonitis (at least thats what the symptoms suggested and the orthopedic suggested). I guess it came from a rapid increase in "half squats" (slightly above parallel from 180-230 in a few months) combined with training on soccer turf.
After stopping playing football I paused most training for summer. In this time the pain limited itself to post-basketball sessions and the occasional weight training.

Now that I have started OL, the knee pain changed. The patellar tendon isn't swollen or hurting anymore which may come from increased VMO strength due to full Squats but it's another kind of pain.
In order to get into proper positions for each OL session I do mobility drills and dynamic stretching for around 15 minutes. Still when cooling down after coming home from a workout and sitting on the couch the knees are painful. And if I'd skip foam rolling on an evening after a workout my knees would be extremly stiff in the morning.

Training in long sweatpants and wrapping bandages around them also helped as far as stopping the popping in the knees. Throughout the day, even after foam rolling they just don't feel stable. Going down stairs or rolling out of the bed just demands a lot of attention now since I am afraid to twist my leg somehow as I just don't trust my knees to withstand such minor impact.

The last 4 months of Training looked something like this:

Hip Flexor Stretch (3-4x15sec./side)
Glute stretch (3-4x15sec./side)
Hamstretch (3-4x15sec./side)
1 round of this
chinese ankle mobility stretch 2-3x30sec.
shoulder mobility drill
Barbell complex (RDL, Powerclean from thighs & Press, Powersnatches from thigh and hip, overhead squats, slowly working into full snatches)

Snatch 5-10xsingles and doubles (i work to a max on these every time since my technique isn't very constant yet and my muscles don't get a great challenge from these)
C&J 5-10xsingles and doubles
Squat (mostly 3x3, 3x5 or 5x5 (which kills my knees after some progress)) alternating with Front Squat (mostly 3x3 and 3x5)
strict press (mostly 3x5 and 5x5) or pushpress (3x3 or 3x5) often supersetted with bodyweight pull-ups
instead of the overhead pressing i threw in an occasional benchpress every few feeks too. Sometimes I also went for a Deadlift 1RM PR when the Squats felt good once a month or so)

Did that program 3-4 times a week, with a rest day after each workout.

Since I think my knee pain comes from an imbalance I thought about changing to a routine with two OL Days a week, on which I'd do the technical lifts Front squats or Overhead Squats and a pull or an explosive pressing movement and two Powerlifting/Bodybuilding days, consisting of low bar backsquats (ripptoe style) or deadlifts, some benching, back and posterior chain work and supplemental stuff.

I know that's quite a bit to read but thanks to anyone who took the time. If anyone knowledgeable needs further info on anything in order to help with the lifting in the videos, my knee problems or the program please ask.

Snatch: (I know there is quite a difference but probably you find an error which both lifts have in common)

C&J (I can do Cleans and even easier Powercleans with 110kg but as Jerk sucks training weights are mostly between 90kg and 100kg now)

Frontsquat: (If needed ill make one in which you can see my ankles, I guess there is not much to tell from this one)

Squat: (In this video I initiated the movement more with the hips which i stopped doing since my buttwink seems to occur less when starting with the knees and pushing them out)

Front Squat Problem, Snatch as Much as I Clean

Tue, 30 Apr 2013 02:16:00 GMT

Is there any magic solution to help me to get up from a clean? I just can't seem to improve my FS!

Overhead Squat

Sat, 27 Apr 2013 18:18:00 GMT

So I'm trying some olympic training for something new. I attempted an overhead squat, knowing I'd be building up the weight after learning the movement.... I never made it past 95 lbs, lol... not cause of my strength but when I pressed it overhead and began to squat the farther i went down the more my body pulled the weight frontwards and I couldnt complete the movement. Now Im assuming my flexabilty has something to do with it, but is this normal?

Squat Form Check

Thu, 25 Apr 2013 15:32:00 GMT

Hey everyone, I would be greatful if I could get some feedback on my back squat. I can't put my infer on what I'm doing wrong but it never feels solid even at light weights, maybe posterior chain and flexibility issues.

The video is with 100kg - Max is 130

Cheers in advance!

Snatches vs Cleans

Wed, 24 Apr 2013 11:40:00 GMT

I'm new to serious weight training personally and I also work with college basketball players. I am curious about the different benefits from snatches and cleans. Does one build muscle and explosiveness better than the other?
Also, does one gain additional benefits by doing full snatches and cleans as opposed to power snatches and cleans?
Finally, what does one lose out on by doing them from a hang position instead of the floor?
This is a lot I know but I've been unable to find good answers to these questions.
I also attached a video of me doing each lift...form tips would be great.

European Championships Tirana, Albania

Sat, 20 Apr 2013 04:00:00 GMT

8-14 April 2013

Just finished 69Kg mens. Oleg Chen Russia six perfect lifts winner. Some wobbly snatches. Catch it on Eurosport TV.

Full Clean Form Check

Fri, 19 Apr 2013 17:32:00 GMT

Literally the first day that I've done full cleans. I followed Pendlay's progression videos for instruction, but don't have access to actual physical coach.

My best front squat is 315 with a belt if that that is relevant.

Beginner Clean & Jerk Form Advice

Sat, 13 Apr 2013 05:23:00 GMT

It's weak and ugly. I know.

Where should I go from here?

Also, I happen to be better at power cleans. I can power clean my front squat max (98 kg) but I can only classic clean & jerk around 85kg

Since I can basically clean pull my front squat max up to chest-level, I feel like I should focus all my attention on increasing my front squat 10 or 15 kilos. I also have an extremely weak jerk, which seems to be my limiting factor.

Note: My gym strictly forbids any olympic lifting. I hide in the corner and do my cleans when the fitness attendants' backs are turned. There is no chance in hell I could snatch in this gym. I could manage to clean and jerk a few times a week though

How to Cycle Snatch and Power Clean Training

Sat, 13 Apr 2013 05:08:00 GMT

Hi,

my main goal is hypertrophy, but I devote 1 training in a week to snatches and power clean (and dead lift). Im used to use for bench press and so 5/3/1 training but I dont know whether it is conveniet even for olympic lifts. Thanks for any suggestions

Dave

Olympic Lifting in Northern, VA

Wed, 10 Apr 2013 12:20:00 GMT

What's up T-Nation, I tried using the search function but most of the threads I found are old as anything.

Does anyone know of a solid place to get into Olympic Lifting in NOVA? Specifically I live in Fairfax, close to Centreville, and the only places people recommend to me are Lifetime and Golds Gym. My family had a membership at Lifetime and I found the experience dreadful so I'd prefer to stay away from commercialized main stream gyms like that, unless someone can make a good argument for it.

I currently lift at the free gym offered by the illustrious Northern Virginia Community College....