Olympic lift
mikong
Posts: 19
Meron po ba dito na ang routine eh Olympic lifts and its variations? Do you do power cleans and snatch? ano ang take nyo dito to actually gain strenght rather than typical bodybuidling hypertrophy? thanks sa feedback
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para saken eto yung progress by difficulty, pinaka madali is bench press, next is deadlift, squat, cleans, snatch. It demands mobility, strength pag mas complicated yung lift.
So ipasok mo siya sa routine mo. For example, shoulder ka. Pwede ka magsnatch followed by OHP, flyes, etc
mahirap talaga Oly lifts kasi technical sya at para mas mabilis ka mag benefit eh mas maganda kung may coach.
Sa ngayon ang routine ko eh halos compound lift lahat like squat, deadlift, power clean, bench press, barbell rows, BW at weighted dips, at pull ups. so sa isang araw eh may squat, pull, at push exercise. So far maganda naman ang progress. Linear progression din parang SL 5x5 ang concept.
Sa Gym kasi wala ako nakikita gumagawa ng power cleans and or front squat.
with regards to deadlift, palagay ko kahit di oly bar or rubberized yung plates pede din naman.
Isa pang magandang workout eh yung mga ginagawa ng strongman, kaya lang sa isang commercial gym eh walang mga equipments na ginagamit nila. Crossfit lang ang halos kaparehas na gym ng strongman kaya lang mahal ang membership at di common tulad ng mga ordinary gyms.
preferal lang naman ung saken haha. mas gusto ko kasi rubber plates e kasi mas ok ibagsak. pag siguro nasa 500 na dl ko saka ako gagamit ng bakal, kasi mas manipis yun, compared sa rubber plates baka di na magkasya sa olybar haha kasi makapal.
and ung mga pang oly lifting na plates ok din, wag lang yung normal plates kasi iba iba yung sizes
Napansin ko lang is, when you do oly lifts and the assistance needed for it and it is the whole of your program. High pulls, snatch pulls, overhead squats, front squats etc. E, your lower body and back would grow at a more rapid rate and maiiwan yung "Mirror Muscles" mo as a beginner, You'd be thick in your mid section and your quads'll be blown up. So kung hindi yun problema for you and you're really interested in Oly Lifting then go for it. Nangyari sakin yun and nahirapan ako mag fit into my skinny jeans. It didn't matter. Malakas siya makatulong sa athleticism. Hope na hindi ako nag drodrone on and hindi boring yung wall of text ko haha. 1234 1234 go!
https://www.facebook.com/video.php?v=871202892892311&set=vb.100000078252657&type=3&theater
You need to update the link.
I agree, olympic lifts like cleans and snatches are more fun to do than doing endless machine and isolation exercises. sa Oly lifts, na tatarget na yung mga nakakalimutang targetting sa isolation. Tsaka mas maraming muscles ang gumagana sa oly lifts. Ang downsaide, di mo matutunan agad yun mga lifts ng isang araw o isang lingo, it takes a lot of practice kaya dapat umpisa sa magaan lang. I also limit my reps between 1-5 pag magaan, pag mabigat na max 3 reps lang kesa sa magkamali at ma injure. Isa pang dis advantage eh pag mabigat na di pwedeng iabagsak yung barbell or else sira yung sahig ng gym.
The best way to learn Oly lifts is to practice at manood ng tutorial vids from olympic coaches themselves at magbasa ng maraming articles.
Dati power cleans lang ginagawa ko, but I tried power at hang snatch recently, as you said its fun, tamang tama pamalit sa cardio exercise. Also, magandang pang practice sa Oly lifts is yung barbell complex exercises. Google nyo lang barbell comlpex. Great for off day conditioning at extremely great for fat loss.
One most overlooked ng mga nagttrain ng oly lifts sa gym is the mobility. Kahit lagi mo siya ginagawa, kung hindi kaya ng katawan mo yung kinetics due to lack of mobility, hindi mo mamamaximize ang lifts.
Definitely, most amateur and even some competitive bodybuilders take flexibility very lightly, not knowing how much lack of it affects both strength and hypertrophy. Oly llifts are fast, explosive, fun, not to mention quite attention grabbing, although I can't lift as much as some of my gym compatriots (being natty and all that, so sue me) people seem to take notice of the crazy guy doing crazy things with the barbell. It takes a long time to master, and I have to say I'm pretty much a noob to these kinds of movements, but half of the fun is in the journey of getting there right?
I agree with this. I have poor mobility due to a lot of imbalances at nalilimitahan ang mga kaya ko gawin especially sa shoulder and hips. I only incorporate oly lifts pag kailangan at pag bored na sa usual stuff na ginagawa ko. Ok din sya na warm up para sakin, mas mabilis ako maginit at pawisan.
Heres a couple of my power cleans. magaang lang yung weight pero antagal bago ko na achieve yan. I still have lots to improve at andami pang flaws sa lift.
same here haha. Yung about sa wrist it took me 1 month para maayos yung mobility ko dyan haha.
pa post naman po ng link. thanks
haha di pa masyado maganda cleans ko jan haha. next time gawa ako bago vid
Regarding doon sa full cleans issue mo. Maybe nasanay ka na iactivate yung arms po during pulls. So naka mindset ka to put the bar to your shoulders by arms and not put your shoulders under the bar. There's a big difference there. Once na nag explode ka sa pull and Hindi kinaya itaas ng kamay mo sa shoulder, fail na yung lift whereas nag explode kahit hanggang midsection mo Lang yung bar, yung shoulder ang hahabol sa bar through squat receive.
yeah make one and post it here para ma enganyo din yung iba na mag try ng power clean at snatch.
Good beginner technique.
But you're missing the 2nd pull of the clean (the fastest pull of the exercise)
get on your comfortable power position and explode from there with triple extension or the "jump".
And avoid curling the bar, shrug it and pull yourself under the bar as possible
also use hook grip to relax your forearm and to help avoid pulling with your arms
I would suggest to get some oly shoes too
I really like that you're trying to learn the oly lifts but so far, you have a good technique for a beginner