She Strengthens

Unlock the Power of Olympic Lifting

Are you tired of feeling stuck in your fitness journey? Do you want to boost your strength, burn calories, and sculpt your physique? Look no further than Olympic lifting! This powerful and effective way of exercising can help you achieve your goals and take your fitness to the next level.

Why Olympic Lifting?

Olympic lifting is often intimidating, especially for those new to weightlifting. But the benefits far outweigh the fears. Both men and women can experience an increase in their resting metabolic rate with weight lifting, and incorporating it into your routine can also help you lose more weight than cardio alone. Plus, Olympic lifting can lead to a lean, more sculpted physique.

Mastering the Basics

Before you start throwing around heavy weights, it’s essential to master the basics. Form is king, and practicing with lighter weights and resistance bands can help you build the range of motion necessary for strong Olympic weightlifting movements. Start with a wooden dowel or PVC pipe to perfect your technique, and only then move on to heavier weights.

Avoid Common Mistakes

One of the biggest mistakes newbies make is overloading. Start with the barbell alone, and only increase the weight when you feel comfortable and have mastered the technique. It’s also crucial to focus on technique over max weight, especially in the beginning.

Get Ready to Lift

Ready to start your Olympic lifting journey? Here are six basic moves to get you started:

1. Hang Clean

• Start with feet slightly wider than hip-width distance apart, holding the dowel or bar with palms facing body.
• Get down in a quarter squat position and move upward to a standing position while pulling the barbell up.
• Drive the barbell up toward the shoulders with hips and legs, and catch it in a rack position.

2. Power Clean

• Start with feet at hip-width distance, holding dowel or bar to ankles with palms facing body.
• Use momentum to stand while pulling the barbell up toward shoulders using the hips and legs.
• Catch the barbell in a rack position and stand up with the weight.

3. Push Press

• Start with the bar or dowel resting across your clavicle.
• Grip the bar with palms facing up and away from the body, and hands slightly wider than shoulder-width apart.
• Dip your knees slightly and drive the bar over your head, landing in a quarter squat with the barbell overhead.

4. Clean and Press

• Start with feet slightly wider than hip-width distance holding the bar or dowel with palms facing body.
• Drive the bar up toward shoulders using hips and legs, and catch it in a rack position.
• Dip slightly and drive the bar upward until overhead, engaging your core and locking out your elbows.

5. Hex Bar Deadlift

• Stand inside of hex bar with feet slightly wider than shoulder-width apart.
• Send hips back to squat down, hands gripping the bar outside of legs.
• Exhale as you use glutes and hamstrings to straighten legs and lift the bar, driving through the heels.

6. Snatch

• Start with your feet at hip-width distance, hands wider than shoulders holding dowel or bar with a hook grip.
• Forcefully drive the bar up using momentum from hips and legs, keeping the bar close to the body.
• Catch the bar overhead, stabilizing through the core, and lock out your elbows.

Remember to start slow, focus on technique, and gradually increase the weight as you become more comfortable. With patience and practice, you’ll be lifting like a pro in no time!