{"id":43542,"date":"2020-02-19T04:00:03","date_gmt":"2020-02-19T03:00:03","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/olympic-lifting\/"},"modified":"2020-02-19T04:00:03","modified_gmt":"2020-02-19T03:00:03","slug":"olympic-lifting","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/evolve\/olympic-lifting\/","title":{"rendered":"Olympic lifting – how to do it properly & what to be careful about"},"content":{"rendered":"\n

It\u2019s never too late to get serious about weightlifting, and this kind of Olympian feat can be achieved safely and effectively with the right knowledge. You don\u2019t need to aim for a gold medal. You don\u2019t even need to have gone anywhere near a barbell before – but you need to be willing to learn.<\/strong> Learn the basics of olympic lifting, nail your technique and reap the rewards through practice.<\/p>\n\n\n\n

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What is Olympic lifting?<\/h2>\n\n\n\n

Every single muscle in your body will work together<\/strong> to perform an Olympic lift – in a much quicker fashion than any lifting you may have done before. Competitive lifters train and compete in two types of Olympic lifts: the clean<\/a> and jerk<\/strong> (where you sweep the bar up to your shoulders, then lift it overhead and drop underneath it) and the snatch<\/strong> (where you move the bar from the ground to overhead in one move).<\/p>\n\n\n\n

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What are the benefits of Olympic lifting?<\/h2>\n\n\n\n

Speed, flexibility, coordination, total-body strength and muscle gains.<\/strong> Olympic lifting can be challenging, but it will lead to a lean, sculpted and powerful physique.<\/strong> You\u2019ll burn more calories<\/a>, stimulate muscle growth and create more explosiveness in all your lifting efforts. It\u2019s an ideal training technique to use if you want to be strong and healthy – without Arnold Schwarzenegger bulk.<\/strong><\/p>\n\n\n\n

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Where do I start?<\/h2>\n\n\n\n

As with all technical sports and fitness endeavours, Olympic lifting requires a great deal of determination and practice<\/strong>. If you give up quickly, this isn\u2019t the training for you. If you\u2019re willing to put in the hard work, here are 4 tips to get you started:<\/p>\n\n\n\n

1. Work on your form first<\/h3>\n\n\n\n

It\u2019s all about form. If the way you’re doing it is wrong, you might be able to move the heavyweight, but you\u2019re going to get hurt. Practising perfect form begins before you even lift a barbell:<\/strong> increase your range of motion by doing resistance band exercises first. This will boost flexibility in your shoulders and hips<\/strong> and is crucial when it comes to lifting. From here you can learn the \u2018hook grip\u2019 and determine your power hangs.<\/p>\n\n\n\n

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2. Work out your weight<\/h3>\n\n\n\n

It\u2019s tempting to overload if you\u2019re confident you can pull it off, but beginners should start off with a weightless barbell alone,<\/strong> adding five-pound plates when your form has evolved to get used to overhead lifts.<\/p>\n\n\n\n

3. Don\u2019t limit your reps<\/h3>\n\n\n\n

If you\u2019re overhearing anyone in the gym talk about their \u2018one rep max\u2019 at this point, block your ears. You should be aiming for a higher amount of reps (around 10 to 15) with lower weights<\/strong> at this point.<\/p>\n\n\n\n

4. Start with a snatch<\/h3>\n\n\n\n

When you\u2019re progressing with Olympic lifting, you\u2019ll likely be starting with snatches<\/strong>, or snatch variants. Try a snatch pull (which is more accessible than a full snatch): stand with the barbell on the floor and your hands reasonably wide. Bring the bar up and bump it off your hips as you move it slightly upwards. Drop, quick rest and repeat.<\/strong><\/p>\n\n\n\n

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It\u2019s never too late to get serious about weightlifting, and this kind of Olympian feat can be achieved safely and…<\/p>\n","protected":false},"author":4,"featured_media":43541,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"This is how to properly do Olympic lifting | EVO Fitness","_seopress_titles_desc":"Olympic lifting is not easy to perform. Learn the basics, nail your technique and reap the rewards through practice. This is the EVO way.","_seopress_robots_index":"","footnotes":""},"categories":[19],"tags":[587,778],"class_list":["post-43542","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-evolve","tag-olympic-lifting","tag-weight-lifting"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43542","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43542"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43542\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43541"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43542"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43542"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43542"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}