OLY Lifts are $#*&@^$ hard

[the.gladiator1987]

wow. Didnt realize it, but my form for power cleans, hang cleans, OH squats, snatches all are fucking horrible. I think it also has to do with my horrible flexibility. I used to want to get bigger but that will only add to my problem, this year is all about doing oly lifts perfectly and becoming a better athlete.

How long will it take for my form to become good for all these lifts? Take that I do them 2-3x a week

mad props to guys doing these, at any weight they are hard lol

 

[JDid23]

this will be a huge blow to your ego, but start with light weight to get the form down and work your way up.

 

[bblazer]

They are all what I call 2000 rep lifts. Meaning you don't even start to get good at them until your 2000th rep. As Rip says "The snatch is gymnastics with a bar."

B-

 

[SwitchMan]

IMO and why I don't incorporate them is you pretty much need a coach to critique and correct. They're difficult but rewarding good luck Gladiator.

 

[musketeer]

First way to move over from bodybuilding to weight lifting is

Build your strength in extremes of motion:

Overhead Squats
Snatch Grip Deadlifts from block

Build your core with:
Zerchers
Weighted incline situps

Explosive strength:
Push press
Weighted jumps
High Pulls

Train the olympic lifts like this

Mon: full lifts, technique
Snatch 10 x 2
C&J 10 2
Backsquat 5 x 5
Santch Grip Deads 2 x 8
Incline Situps

Tue: Quick Home Workout ~20 mins
Overhead squats 5x10 light
Chins 2 x exhaustion
Jumps 10 x 3
Clapping Press-up 6 x 5
Overhead squats 5x10 light

Wed: Full lifts med intensity
Snatch 5 x 2
Jerk 5 x 2
Clean 5 x 2
Front Squat 5 x 5
Press 2 x 8
Incline Situps

Thurs: Quick Home Workout ~20mins
Overhead squats 5x10 light
Chins 2 x exhaustion
Jumps 10 x 3
Clapping Press-up 6 x 5
Overhead squats 5x10 light

Fri Singles day
Snatch - build up to 3 near max singles
C&J - build up to 3 near max singles
Front Squat build up to 2 x 2
Zercher Squats 3 x 3
Snatch Grip Deads 5 x 5
Incline Situps

Sat Quick Home Workout ~20mins
Overhead squats 5x10 light
Chins 2 x exhaustion
Jumps 10 x 3
Clapping Press-up 6 x 5
Overhead squats 5x10 light

Sun Off or quick home workout

2 months of this will get you ready for a more traditional beginners split, adding power versions of the lifts such as high pulls and hang moves, and push press.

The overhead squats are really important because they will build your flexibility under tension and core and balance all at the same time.

Use a light weight set at home for the quick workout - it will add to your fitness as well as flush the muscle with blood every day to prevent you from getting sore.