The Top Down Approach To Olympic Weightlifting by Alex Poole 1. The prerequisite lifts first. There’s no cutting corners with Olympic Weightlifting (OWL), that’s why I make sure that everyone can do a host of exercises first. a) For the Snatch there are six. b) For the Clean there are two. 2. Learn the power position. The ‘power’ position relates to two parts of the lift, it’s what we use to describe the depth of the catch position (so a power snatch/clean as apposed to a squat snatch/clean) and it’s the position you need to get into in order to generate the most amount of vertical displacement. 3. Next learn the adapted RDL. This is similar to a normal RDL but slightly different and used to emphasise getting in to the correct position for an explosive 2nd Pull (another phase of the lift). 4. Now move into the Power Shrug. This is the start of seriously learning to generate fast speeds into the bar so that the lift will in the end become effortless, this is the first time that triple joint extension (the goal of power development for many sports) will start to be implemented. 5. Low & High Pull. Having got to grips with the power shrug next is integrating it into a really powerful jump so that the bar becomes weightless and is guided by the arms and not pulled up with the arms, it may be called the second pull but it is anything but pulling with the arms. 6. Adapted High Pull. This is one of the more interesting adaptations that most people completely miss out. A lot of people who learn OWL learn to triple joint extend but they don’t learn how to get confidently under the bar to receive it in the catch position….this exercise will help improve timing and confidence. 7. Finally it’s time to Power Snatch/Clean. Having learnt all the phases in a top down approach it’s time to put it all together and get Power Snatching or Cleaning.
Posted on: Tue, 06 Jan 2015 06:58:37 +0000
Trending Topics
Recently Viewed Topics
© 2015