Olympic Weightlifting, otherwise known as “Olympic-style weightlifting” is based on a sport which incorporates the use of two independent lifts requiring the athlete to lift a loaded barbell from the floor to an overhead position in an explosive manner. The two lifts, the “Clean & Jerk” and the “Snatch” are explosive movements as they require a combination of maximal strength and speed.

Athletes in other sports that require high-load speed strength such as football, volleyball, basketball, and track and field use these 2 lifts and their variations have been shown to improve many aspects of their movement like jump, sprint, and balance.

Learning Olympic Lifts

If you want to learn these lifts, you need to be patient. First, there are safety requirements. You need to have good mobility, flexibility and balance to start. Don’t be discouraged!!! The journey to master these lifts can also create a healthier and more athletic version of you. The MOVATI Athletic FUEL Studio is a great place to learn everything you need to get started. In the path of learning the full lifts, you’ll see there are many familiar exercises that can be use to practice every section and position of these lifts with control and intensity progression.

7 Exercises to Help You Prepare for Olympic Weightlifting

Some exercises that can help you on your path to learning full Olympic lifts are listed below.

1. Front Squat
2. Push Press
3. Overhead squat
4. Front BB Lunges
5. Deadlift
6. Bent Over Row
7. Hanging Leg Raises

13 Dynamic Warm-Up Exercises to Do Before You Lift

Athletes use Dynamic Warm Ups to prepare their bodies for lifts. Try this 5-minute Simple Dynamic Warmup before your next lift.

1. Ankle Rolls x10 each
2. Knee and Hip Circles x10 each
3. Active Side and Forward Bends x10 each
4. Shoulder Circles x 20 each
5. Elbow and Wrist Circles x10 each
6. Neck Circles x10 each
7. Neck Circles x10 each
8. Bodyweight Squat x20
9. Thoracic Extension in Squat x20
10. Cossack Squat x20
11. Glute Bridge x20
12. Scapular Push Ups x20
13. Side Planks x1 min/side

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Story Credit: Milad Emadi, Director, Personal Training