- Olympic weightlifting training is built on the basic exercises and trains your body to exert maximal power and speed.
- Athletes benefit from an increase in explosiveness and weight training for fat loss.
- It trains your muscles and nervous system to move the greatest amount of weight.
- Beginners should work on proper form first, and then progress with added weight.
I’ve been training Olympic lifting for six months now and I’m just about to start releasing videos of my monthly progress this video will cover the very basics of Olympic lifting it should help make all future lifting videos more interesting and insightful there are two types of Olympic lifts the snatch and a clean and jerk in a competition you perform both and the weight of each is added to give a total for the snaps you start with a relatively wide group the bar is pulled into an overhead squat position being caught with straight arms the lifter then pushes up out of the squat to a standing position while the arms remain straight the clean-and-jerk starts with a more narrower group the weight is moved from the floor into a rack position across the deltoids and clavicles with bent arms throughout the front squat position from here the weight is then thrust at above the head being caught with straight arms typically in a lunge where the lifter proceeds to step so that both legs are straight the International weightlifting Federation stipulates a standard color for every weight disc that denotes a weight to a specified order of magnitude in powers of 10 red plates at 25 kilograms blue is 20 yellow is 15 Green is 10 white is 5 and the small red plate is a power of 10 lighter than the larger red plate or 10 percent of 25 kilos which is two and a half kilos the collar which is what’s used to secure the weights to the barbell is two and a half kilograms there are two bars in weightlifting the men’s and the women’s bar the men’s bar weighs 20 kilograms the women’s bar weighs 15 kilograms a platform is quite simple a solid hard floor for the athlete’s feet with soft or rubbery sections on either side where the weight discs generally contact the floor this along with the rubber-coated weight disc means that weight can bounce off the floor when dropped weightlifting shoes are typically designed with a raised heel between half an inch to one and a half inches and one or two metatarsal straps are tightened across the instep of the shoe the raised heel helps lift and maintain an upright torso while catching the bar and also enables a deeper squat under the bar this user quite rigid and sold while flexible in the toe box this gives a lift of the ability to lift up on to their toes and then catch the weight on the ball of the back foot during the jerk