View Full Version : Assisting Exercise for the Clean & Jerk and the Snatch
Powerlifter_05
10-31-2007, 12:18 PM
Hi. I started powerlifting about a year ago. I got really into the C&J and the snatch recently and I have decided to devote myself to Olympic lifting. I was wondering what would be some good overall assistant exercises for the C&J and snatch. I would really appreciate all the help I can get.
P.S. if anyone has a workout plan they would like to share i would appreciate that as well. Thank you.
MaxSWE
10-31-2007, 01:59 PM
Squats and front squats!
power clean/snatch
hang clean/snatch
different pulls, clean/snatch pulls, deadlifts etc.
Here is a program from a swedish website that I translated:
Day 1:
Snatch
Clean and jerk
Front Squat
Situps
Vertical jump
Day 3:
Hang snatches
power clean + jerk
back squats
situps
vertical jump
Day 5:
Power snatches
hang cleans + jerks
front squats
snatch pulls
situps
vertical jumps
Basically it's a three day a week program so you can do it on mon - wed - fri or something.
It has weight progression ( in %) described as well, but I didn't bother to write it and since you are a beginner you should proably focus on technique with low weights.
good luck
kylemmmmhoyt
10-31-2007, 02:35 PM
I must admit I don't do much olympic lifting. However, I do suggest performing Power Shrugs as they are often not considered and can be beneficial supplementals for cleaning the bar.
W8isGR8
10-31-2007, 02:57 PM
Like JLC says, they only lifts a beginner should worry about are the snatch and clean and jerk, lol
Assistance lifts won't do jack if you don't even have the basic form down good.
It's kinda like guys asking about bands and chains when they're only benching 225
raffiki
10-31-2007, 06:16 PM
If you do the hang snatch and clean, lower them as little as possible. This will help you work on getting under the bar fast. On the clean, you don't have to lower it at all. Just shrug/toe raise and jump under it. It's called a "dead hang clean".
This could help too. http://forum.bodybuilding.com/showthread.php?t=4378183
back squats
front squats
overhead squats
drop lifts
hang lifts
pulls
but I do agree with W8 and JLC, most newbies will only need to do the full lifts and squats.
Marc27Default
11-01-2007, 04:21 PM
I would recommend spending most of your training time learning the lifts correctly. I ran into problems where I thought I knew the lift so I added weight, then realized I had a new technique problem. Everyonce in a while I would have to go back to the drawing board and fix a bad habit with light weight practice. Make sure you totally understand what should be going on in the lift.
On top of that, exercises that develop speed are good, like drop snatches and hang snatches/cleans with very little dip. These teach you to fly under the bar and catch it which is very scary for beginners.
On the strength side full back squats and front squats are universally realized as being most important in olympic lifting. Some people like pulls but I usually shy away from them, I tend to use different form in pulling than I do in the classic lift. I would see how you like them. Just don't start doing deadlifts with a shrug at the end.
If your form has problems you will hit walls eventually, not being able to increase to higher weights. You could also injure yourself like I have done a few times :) Drill technique in the classic lifts with lighter weights and do heavy squats to keep your strength high.