View Full Version : question about olympic lifts

04-28-2009, 08:39 PM
Hey all,

Been a member on here for over a year now, been lifting for 2 or 3 years now.

I was wondering what are the best olympic / compound lifts ?

I currently, squat, deadlift, and bench. I wanted to incorporate power cleans or hang cleans, or something else ... what would they be ?

Also, what days would i incorporate them in on?

Thanks all and Lift big !

04-28-2009, 10:12 PM
What are your goals? Like...why are you adding olympic lifts? <---this is important to answer your question.

04-29-2009, 07:19 PM
What are your goals? Like...why are you adding olympic lifts? <---this is important to answer your question.

Just because I wanna change it up. I'm all after strength and size and since their very compound lifts id like to add a couple to trick my body. Because - as we all know keeping the same routine for too long your body gets adjusted to...


04-29-2009, 08:00 PM
There are two olympic lifts: the clean and jerk and the snatch. There are myriads of variations thereof. Olympic movements should go at the beginning of the WO and can go pretty much on whatever day you like since they are super duper compound but you should be aware that all of the momentum of the lifts come from your legs and hip extension. If you only have room for two lifts Id probably do both the full snatch and full clean and jerk.

If you want to step into it a bit slower work with clean & snatch pulls and high pulls, full cleans, snatch balance. There is nothing wrong with switching the lift variations week to week but I think youll get most benefit from doing the full lifts albeit they take time to learn.

Also, work in rep ranges of something like 5sets of 2 singles. Work with the empty bar until you feel comfortable. Then ramp the weight by 5lb-5kg increments and hit the last weight for two sets.

If you take the time to learn these you will surely love them and their benefit will repay you richly. Good luck.

[Watch these, go practice, repeat. Then post a video.]repeat

Snatch Demo Series:

Part 1: Setting up


Part 2: Dead Hang Snatch

Part 3: Snatch Balance/Drop Snatch

Part 4: Pulling Sequence From Above the Knee

Part 5: Pulling From Above the Knee

Part 6: Pulling Sequence From the Floor

Part 7: Eccentric Pulling

Part 8: Accessory Pulls

Jerk Demo Vids:

Part 1: Setting up

Part 2: Dipping

Part 3: Drive and Catch

Part 4: Jerk Balances

Part 5: Other Types of Jerks

Part 6: Other Jerk Assistance

Misc Stuff Regarding Bar Height:

For the Clean

For the Snatch