I have learned to respect the olympic lifts more after trying to attempt them numerous amounts of times with my trainer. My trainer is a crossfit instructor. crossfit is a combo of metabolic workouts, gymnastics, and the olympic lifts. He is a certified olympic lifting coach. The following lifts i have been attempting to do.
The squat clean: This is a movement where the objective of the lift is to take the bar from the ground and get it up to your chest.
The approach
- approach the bar with your feet shoulder with apart
- bend down in a standard deadlift position (bending over with the knees at a 90 degree angle and a 45 degree arch between your back and hips.)
The beginning of the lift
-Start pulling the bar until it is just below your hips (hang position). The hang position is when the bar is at below hip level, knees are slightly bent, glutes are pushed back, hips are underneath the athlete. This is the power position where all the olympic lifts can be accomplished. Do not start pulling with your arms until the bar is up to the hang position. Your elbows should have no bend in them.
The hip extension...
This is the most key and hardest movement to perform in the olympic lift. hip extension is when the hips are driven forward to produce the force that is needed to lift the bar.
The pull...
This is performed in similtaneously with the hip extension. This movement is when the athlete performs a standard row and the bar is just below the chin.
Recieving the bar...
The bar after these movements should be "caught" in a full front squat position. The wrists should naturally roll under the bar to catch the bar after the hip extension and pull. To complete the lift the athlete must drive up to a standing position. The jerk can be performed after this movement. This completes the clean and jerk.
The jerk:
A jerk is performed when the bar is at chest level after a clean or off a rack.
The descension:
Take a deep breath. go down into a quarter squat while maintaining balance on your heels. The quarter squat is complete when the power position is aquired. this is similar to the hang position but the bar is at chest level already.
The ascension:
Drive the legs up from the quarter squat and press the bar above the head by keeping the elbows in tight. After the bar is above the athletes head, it should be received with slightly bent knees.
These are the techniques that I try to incorporate to be successful in this lift. I am not a professional yet though. I advise that these lifts are to be done under the supervision of olympic lifting coaches.
By: Nicholas Keough
email:
Nicholas.Keough@quinnipiac.edu Geography: Massachusetts
Weight lifting goals: Gain strength, Gain size.
Career ambitions: in the process of getting athletic training degree from quinnipiac university. Want to become certified in strength and conditioning, personal training, and olympic lifting.
<message edited by gunshowkeough on Wednesday, August 02, 2006 10:05 PM>