Whether you use it to improve strength, muscle size, or power production, Olympic lifting has a lot to offer. Learn why and how to add the snatch to your training program!
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The Olympic lifts seem to frighten a lot of everyday gym-goers, many of whom might not even know what these lifts are. Quite simply, the Olympic lifts are the snatch and the clean and jerk. Even if you don’t plan to compete in Olympic lifting, incorporating these lifts into your training program can not only help you gain more strength and muscle mass, but can make you an overall more athletic lifter.
| Bree’Anna Lucero’s Power Snatch Progression Workout |
Workout Starts at
Warmup:
1. Shrugs – 3 Sets of 5 (weight optional)
2. High Pulls – 3 Sets of 5
3. Snatch Balance – 3 Sets of 5
4. Sots Press – 3 Sets of 5
The Workout:
1. Hang Snatch – 3 Sets of 5 (weight optional)
2. Overhead Squats – 3 Sets of 5
3. Full Power Snatch – 3 Sets of 5
| THE BENEFITS OF OLYMPIC LIFTING |
Olympic lifting provides a great wealth of benefits in technique development, cardiovascular improvements, power production, and overall athletic ability that will positively affect other areas of your training, so be patient and enjoy the learning process!
1. INCREASED MUSCLE MASS AND BONE DENSITY
Olympic lifting (OL) is a staple component of many training programs used by professional athletes because it can increase muscle mass without interfering with speed and athletic performance. Several studies have even demonstrated increases in bone mineral density alongside increases in lean mass following an OL program.
2. IMPROVED MOVEMENT PROFICIENCY AND TECHNIQUE
Olympic lifting is a technical training tool. There are only two main lifts—the clean and jerk and the snatch—yet people spend weeks, months, or even years training and working to perfect these movements. Enhanced body awareness, mobility, and proper technique are important to developing movement proficiency and essential to Olympic lifting success. Technique-driven work in Olympic lift subcomponents, pulls, and transitions translates well into improved performance in traditional exercises like the squat and deadlift.
3. INCREASED MAXIMAL STRENGTH AND POWER
If building absolute strength and power and outperforming the competition is important to you, Olympic lifting is definitely worth considering. Olympic lifting increases force and power production more than traditional weightlifting or powerlifting alone. A study published in the Journal of Strength and Conditioning compared 15 weeks of Olympic lifting to powerlifting and found an 18 percent greater improvement in squat one-rep maxes for the Olympic lifting group.
What good is strength if it doesn’t translate well to physical performance? Research studies have shown significant improvements in sprint and vertical-jump performance by those who incorporate OL into their training. Olympic lifting brings about adaptations in power and promotes quickness above and beyond traditional weightlifting and powerlifting. This results in athletic-performance enhancement above what can be expected in other training models.
4. INCREASED CARDIOVASCULAR RESPONSE
The cardiovascular response to Olympic lifting is greater than that of traditional weightlifting regimens. Olympic lifting produces a superior cardiovascular response and activates more muscle mass with each repetition. OL training has been shown to increase maximal oxygen consumption (VO2max) and decrease resting heart rate—two adaptations you typically only see with endurance training.
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