Friday Remedial exercises

Objective:

1. General strengthening of the muscles involved in the Olympic lifts

A. Dumbbell bench press

This exercise will increase your triceps and shoulder strength, which is very useful while holding heavy jerks or snatches. I prefer to use dumbbells over a barbell because the range of motion is greater. In Olympic lifting you need good joint mobility, so exercises with a greater range of motion should be prioritized.

I trust that you already know how to perform this movement as it's fairly common in most gyms, so I won't go into more detail about proper form.

Week 1:3x5 Week 2: 4 x 5 Week 3: 5 x 5 Week 4: 2 x 5

Use heavy weights for this exercise, but do not cut your range of motion short. Try to get a good pectoral stretch in the bottom position. This will help you improve shoulder mobility for the snatch and jerk.

B. Military press

The military press is another great triceps and shoulder strengthening exercise. A proper military press is executed with straight legs and no cheating to get the bar up. Like other overhead lifts, the military press is also a great way to develop the stabilizing capacities of the trunk muscles. Once again, no need to describe this exercise in detail, as it's a fixture in most gyms.

The loading parameters for the military press are:

Week 1:3x5 Week 2: 4 x 5 Week 3: 5 x 5 Week 4: 2 x 3

I'm personally not a big fan of biceps exercises, but the reverse curl has some value because it's a great way to strengthen the forearms and gripping strength, which are useful for the weightlifter. Beware though; do not use a reverse curl motion during your cleaning exercises!

The loading parameters for the military press are:

Week 1:4x5 Week 2: 3 x 5 Week 3: 2 x 5 Week 4: 4 x 5

D. Full back squat

D. Full back squat

The back squat is probably the best assistance exercise for the Olympic lifts. It is the best way to increase leg and glute strength. When properly performed it's also very effective as a lower body flexibility exercise and a trunk stabilization powerhouse!

I always advocate going as low as possible as long as the heels can be kept on the ground and the lower back stays arched.

Starting position:

1. Stand up, bar on the lower portion of the traps (intermediate grip)

2. The feet are shoulder width and pointing slightly outward

3. The chest is out and the head is looking forward

1. Squat down under control

2. Keep the trunk upright during the whole movement

3. Keep the upper back and lower back tight

4. Go as low as possible while maintaining proper form

1. Do not pause in the bottom position, immediately stand up

2. Try to accelerate the bar as you are standing up

3. Avoid bending forward, use your legs to stand up, not your back

The loading parameters for the full back squat are:

Week 1:3x5 Week 2: 4 x 5 Week 3: 5 x 5 Week 4: 2 x 3

You can try to lift big weights in the back squat but you must do so while maintaining proper form and going low. There is no sissy quarter or half squatting in Olympic lifting!

Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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