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  1. #1
    Olympic Lifter raffiki's Avatar
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    Learning to lift on your own Phase 1

    Phase 1

    Body Weight Squats

    This is pretty straight forward, but here are a couple things to keep in mind. Start with your stance shoulder width and you toes pointed out slightly. Your knees must be able to move out to the side (follow your toes) this necessary for your hips to rotate correctly. If you keep your toes and knees pointed forward, you will not be able to squat all the way down. Try to think of sitting between your heels. You want to work on finding the most comfortable and deep position. This will involve changing your stance width, and changing the angle of your feet, until you are comfortable sitting in the squat position. You should look up a little, keep your back straight or arched, and I like to hold my arms out for counter balance. Feel free to adjust your stance between reps if needed, and also pause at the bottom to get comfortable with it.



    Snatch Deadlift

    Take a wide grip on the bar, look forward, arch your back, and pull your shoulder blades in a little. The first part of the movement will be the hips pushing back, your legs straightening, and your back angle remaining constant. Once the bar has passed your knees, push your hips forward, while straightening your torso. Remember your knees should be getting out of the way of the bar. Don't move the bar ahead of you to clear the knees. Start with a slow tempo, and gradually increase the speed of the second pull.



    Drop Snatch

    Take the bar out of the racks like you would with a back squat. Move your hands into the snatch grip position. (This will be a spacing that allows the bar to be held 5-8 inches (12-20cm) over your head.) Now push the bar over your head and squat down. It may be helpful to pause in the bottom position to build stability. The goal, over time, is to push very little with the legs, and to drop under the bar faster. Ideally you want to only use a toe raise to push the bar slightly, and drop all the way to the bottom to catch it.



    Clean Deadlift

    Use the same procedure as the snatch deadlift except use a narrow grip. Use a grip that will allow you to hold the bar at your shoulders, with your hands outside of your shoulders.



    Overhead Lunges

    Push the bar over your head using the clean grip. Take a long step out, and kneel down until your back knee is almost on the floor. Pause for a second and return to the start. Now repeat with your other leg. While you are at it, try to figure out which leg is more stable in the forward position. (In the video you will note that I am much more stable with the left foot forward.) This will be the leg you will put forward in the jerk. Follow a moderate tempo with these, and keep the back tight.



    Front Squats

    Take the bar out of the rack with it resting on the front of your shoulders. Your hands should be under the bar, in the clean position. Use the stance you established in the body weight squat exercise. Arch your back, look up slightly, and squat down. Keep your elbows up, so that they do not touch your knees. Go as low as you can and pause for a second before standing up.



    Flexibility will generally be an issue, especially in the ankles and wrists. Hamstrings and hip flexors are often a problem too. If you cannot get into the proper positions, then you should stretch before your workout. You may have heard that stretching before a workout will reduce your strength. This is not an issue because the goal is to learn proper movement patterns. Stretching afterwards and on off days will also be helpful.

    I recommend 3 sets of 10 for each. This will allow for a good amount of practice. If you want to do lower reps, just make sure you do a total of 30 for each exercise. Follow this routine 3 days a week for 3 weeks. Start out using just the bar. Only increase the weight when you can perform an exercise correctly.
    Last edited by RipStone; 12-17-2007 at 01:53 PM.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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  2. #2
    Lifetime Member crupiea's Avatar
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    Great post, thanks.
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  3. #3
    Olympic Lifter raffiki's Avatar
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    Originally Posted by crupiea View Post
    Great post, thanks.
    Thanks, I'll get phase 2 next week.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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  4. #4
    Registered User mattholmes1's Avatar
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    nice
    Diet is everything
    Mesendo for life!!!!
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  5. #5
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    good read...
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  6. #6
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    Talking

    is there a need for the knee wrap when using the bar without weights...
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  7. #7
    Olympic Lifter raffiki's Avatar
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    Originally Posted by rogan181 View Post
    is there a need for the knee wrap when using the bar without weights...
    They are sleeves not wraps. It was in the morning and the garage was cold.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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  8. #8
    Banned Ibanez's Avatar
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    Eh, depends. If they are completely new to olympic weightlifting than I would have them do only Front Squats, Back Squats, Overhead Squats, and general conditioning exercises.
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  9. #9
    Gettin My Swole On microrahsheen's Avatar
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    Badump Bump...where is the next phase?

    Great post!
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  10. #10
    Olympic Lifter raffiki's Avatar
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    Originally Posted by microrahsheen View Post
    Badump Bump...where is the next phase?

    Great post!
    I'll get it soon. Been busy.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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  11. #11
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    Great post, thanks. What's helped my form most (not that it's perfect) is doing the motions over and over again with light weight, and over head squats.
    Workout Journal
    http://forum.bodybuilding.com/showthread.php?t=107713181
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  12. #12
    Olympic Lifter raffiki's Avatar
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    Phase 2

    Phase 2

    Snatch High Pull

    This movement is like the deadlift, however you will finish with a shrug and toe raise. Keep your arms straight until you are at full extension. This is a very important thing to learn now. After you've reached full extension, bend the arms and let the weight continue upwards. Do not perform this lift explosively at the beginning. This may sound strange, but remember that you are learning positions.



    Hip Snatch

    Deadlift the bar with a snatch grip. Now lower it slightly, pull into full extension (keeping the arms straight), and then pull yourself under the bar. This will be awkward at first, but it is one of the best drills for learning the snatch. Start light and make sure you hit the bottom position quickly on each rep.



    Clean High Pull

    Follow the same advice for Snatch High Pull.



    Flip Clean

    Deadlift the bar with a clean grip. Without lowering the bar, perform a simultaneous shrug and toe raise. This will elevate the bar only slightly and will force you to squat down and catch it. Be sure to catch the bar with it resting on your shoulders. Also keep your back tight and look up slightly in the bottom position.



    Rack Jerk

    Set the bar in the squat rack. Take the bar out of the racks with a clean grip, and the bar resting on your shoulders. Remember which foot should be going forward as established in the overhead lunges. DO NOT ALTERNATE FOOT POSITIONS. Now dip down (about a quarter squat distance), and immediately drive straight upwards. As soon as the bar leaves your shoulders, split your feet front and back, so you end up in the same position as the lunges. If you have to press the weight out to lock your arms, it is too heavy. A pressout is against the rules in weightlifting. You must learn to get into a deep slit to catch the weight.

    [youtube]zynW_EYCWOg[/youtube

    Back squats

    Use the same movement as the bodyweight squats, except with the bar on your back. Resist the urge to use a lot of weight. It may seem embarrassing to be using only the bar to squat. However it is vital for a weightlifter to squat all the way to the bottom. Remember that your current training is all about learning positions.



    As with Phase 1, I recommend 3 sets of 10 to get the practice. As an option, you can continue the Phase 1 workout, alternating with Phase 2. So Mon. would be Phase 2, Wed. would be Phase 1, Fri. Phase 2. Always start light until you feel comfortable, and you are performing the lift properly.
    Last edited by raffiki; 09-19-2007 at 09:43 PM.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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  13. #13
    Olympic Lifter raffiki's Avatar
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    If someone wants to help me embed these videos, that would be great.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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  14. #14
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    Awesome thread! Will definately try this workout. Btw, are you a personal trainer?
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  15. #15
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    Originally Posted by raffiki View Post
    If someone wants to help me embed these videos, that would be great.
    [youtube] enter the part of the link after = [/youtube
    I don't know either lol
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  16. #16
    Olympic Lifter raffiki's Avatar
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    Michael - Thanks man. I'm not a personal trainer yet. I did learn the lifts on my own, and these are the things that I found most helpful.

    W8 - Thanks, that was easy.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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  17. #17
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    This is the vid that should be up there for the Rack Jerk (I think)

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  18. #18
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    bump.

    This is exactly what I needed.
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  19. #19
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    Reps for you!

    I was going to try this out today but right when I was going to lift, the rain started...... one of the cons of having your backyard as the gym.
    Olympic Weightlifting: Cuban Method
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  20. #20
    1337 n3rd rollo's Avatar
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    great help, thank you

    question: how would i put some of the above mentioned lifts into an hour long olypic lifting session? so for example: would i first start of with some high snatch pulls, then some power snatchs, then some clean high pull...??

    thanks again
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  21. #21
    Olympic Lifter raffiki's Avatar
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    Thanks guys.

    Originally Posted by rollo View Post
    great help, thank you

    question: how would i put some of the above mentioned lifts into an hour long olypic lifting session? so for example: would i first start of with some high snatch pulls, then some power snatchs, then some clean high pull...??

    thanks again
    I would recommend it as it is layed out. (Of course ) I see power snatches (as well as power cleans) merely as instant gratification. Very few people will be able to work on getting their power snatches lower and lower until they are eventually doing a technically sound squat snatch. That is what these drills are for.

    If you do need the instant gratification, you can do power snatch, power clean and jerk on days in-between this technical program. Bear in mind that what you are really doing is delaying the time when you will be a good lifter.

    Also you should be using light weight for these exercises. Rest periods won't need to be long, so it shouldn't take more than an hour.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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  22. #22
    Olympic Lifter raffiki's Avatar
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    Phase 3

    I figured I should put this in. This is where it all comes together. Keep in mind that weightlifting is not an easy sport. At this point your lifts will still not be very pretty. What you need to do is figure out where the lifts are breaking down. A video is an immense help here. Then you will want to get a mix of the previous assistance exercises as well as the full lifts. Give this program a try for 3-4 weeks and see how you feel when it is done. Again Mon, Wed, Fri is a good schedule.

    Snatch - 5x5 pyramid (100, 105, 110, 105, 100)
    C&J - 5x3 pyramid (100, 105, 110, 105, 100)
    Front squats - 2x8 (100, 100)
    Back squats - 2x10 (100, 100)

    The numbers are just examples of how you should increase/decrease the weight. Don't push too hard until the last week, including squats. Always work on form and depth, the actual weight is not important right now.

    Presses and abs are optional. I you do them, make sure they are last.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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    1337 n3rd rollo's Avatar
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    Originally Posted by raffiki View Post
    Thanks guys.



    I would recommend it as it is layed out. (Of course ) I see power snatches (as well as power cleans) merely as instant gratification. Very few people will be able to work on getting their power snatches lower and lower until they are eventually doing a technically sound squat snatch. That is what these drills are for.

    If you do need the instant gratification, you can do power snatch, power clean and jerk on days in-between this technical program. Bear in mind that what you are really doing is delaying the time when you will be a good lifter.

    Also you should be using light weight for these exercises. Rest periods won't need to be long, so it shouldn't take more than an hour.
    hmmm so you're saying i should follow Phase 2 as it is layed out??

    so a oly workout day for me would start of with: snatch high pull, hip snatch, clean high pull, flip clean, rack jerk...?? all done at 5x3 or so??

    thanks again for the help
    Current weight: 144LBS / 12% BF
    Goal weight: who knows / 9% BF

    DL: 375 x 1 raw
    BP: 240x1
    Front squat: 180x3
    Back squat: 200x4
    Dips: BW + 70LBS x 5
    Power clean: 170x1
    Snatch: 135x1
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    Olympic Lifter raffiki's Avatar
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    Originally Posted by rollo View Post
    hmmm so you're saying i should follow Phase 2 as it is layed out??

    so a oly workout day for me would start of with: snatch high pull, hip snatch, clean high pull, flip clean, rack jerk...?? all done at 5x3 or so??

    thanks again for the help
    If you want to learn quickly, you will need to up the volume. I recommend 3x10 to get the practice in. The weights will obviously be light, you the point is to practice.

    If you have been working on the o-lifts for a while you can decrease the volume and increase the weight.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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    Originally Posted by raffiki View Post
    If you want to learn quickly, you will need to up the volume. I recommend 3x10 to get the practice in. The weights will obviously be light, you the point is to practice.

    If you have been working on the o-lifts for a while you can decrease the volume and increase the weight.
    I can say from personal experience that going SUPER light makes me worse form wise. When I start off with the bar (Coffee asks me to) I feel like an idiot flailing the thing around everywhere almost hitting myself in the chin on the clean from it bouncing off my delts (happened once). So in my opinion, use a weight that you feel is easy enough to allow you to practice form, while still allowing some difficulty. I've never done a set of 10. Most for either olympic lift I've done is 5 with the bar, then it's 3 after that until I get to the heavier weights.
    "Rather, train yourself to be godly. For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. " 1 Timothy 4:7-8
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    Olympic Lifter raffiki's Avatar
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    Originally Posted by sirwazzles View Post
    I can say from personal experience that going SUPER light makes me worse form wise. When I start off with the bar (Coffee asks me to) I feel like an idiot flailing the thing around everywhere almost hitting myself in the chin on the clean from it bouncing off my delts (happened once). So in my opinion, use a weight that you feel is easy enough to allow you to practice form, while still allowing some difficulty. I've never done a set of 10. Most for either olympic lift I've done is 5 with the bar, then it's 3 after that until I get to the heavier weights.
    Like I said in my last comment, if you have some experience it is ok to lower the reps and go a little heavier. I agree completely that as you get better you need to use more challenging weights. However if you are learning to lift on your own, and you are just starting, the weight needs to be light so you can go through the proper movements a little slower. Focus on being in the right positions before you try being explosive with heavy weight.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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    thanks raffiki, i had my oly workout on saturday and i did 5x5 on all those lifts... great workout and i certainly learned alot more than i would have just doing another oly day where i do power snatchs and power cleans...

    so let me see if i've got it right: train all these movements(high snatch pull, hip snatch....) and you're power snatch/clean, which is the 'combination' of these movements, will get better??
    Current weight: 144LBS / 12% BF
    Goal weight: who knows / 9% BF

    DL: 375 x 1 raw
    BP: 240x1
    Front squat: 180x3
    Back squat: 200x4
    Dips: BW + 70LBS x 5
    Power clean: 170x1
    Snatch: 135x1
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    Olympic Lifter raffiki's Avatar
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    raffiki is offline
    Originally Posted by rollo View Post
    thanks raffiki, i had my oly workout on saturday and i did 5x5 on all those lifts... great workout and i certainly learned alot more than i would have just doing another oly day where i do power snatchs and power cleans...

    so let me see if i've got it right: train all these movements(high snatch pull, hip snatch....) and you're power snatch/clean, which is the 'combination' of these movements, will get better??
    No problem man.

    Yes. Each exercise will teach you how to get into the right position for a certain part of the lift. In the second phase you start to blend the positions, and then finally put them all together.
    "However, the strength of the hamstring muscles is crucial to fully exploit the strength potential of the quads and ultimately the vertical force that the athlete is able to impart to the barbell." - Andrew Charniga, Jr.
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    The phase II vids are no longer available.
    How many gymrats does it take to screw in a light bulb?

    Seven. One to screw in the bulb and six to say, "Bro, you're huge, man! Ripped!"
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    hey what r good shoes for O- lifting ??
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