The O-lifting Thread - Page 3

Parlay Slow · 12-10-2009, 12:40 PM

Quote:

Originally Posted by JohnnyFondue

Was wondering, looks pretty beastly to me. Such a cool lift though, just hurling it over your head straight from the ground. I really wouldn't know how to begin do this, I'm sure bumper plates would help a lot.

I've been working with Greg to progress up to full snatches. I've been doing drop snatches, snatch pulls, overhead squats, and hang power snatches with lol light weights. 40kg overhead squats are hard.

JohnnyFondue · 12-10-2009, 12:49 PM

Quote:

Originally Posted by kitaristi0

Excellent music choice, really sure to get him pumped up and ready to go.

Lolololol. I thought I heard xmas music on there the first time, but the volume was low.

Quote:

Originally Posted by SmileyEH

Start with dumbell snatches and hang power cleans imo.

Sweet. There is something that I at least have some familiarity with.

**SmileyEH** · 12-10-2009, 12:54 PM

JF, the thing with oly lifting is you need to really figure out what your priorities are.

Is it to use the power versions to develop strength and power (just another tool in the toolbox)?

Or are you uncontrollably drawn to the speed, the power, the unimaginable ballerness of a beautifully executed full squat snatch?

In the first case, work them into your training as assistance exercises.

In the 2nd hire a coach. Failing that, hire a psychiatrist to help you deal with the bouts of rage/frustration/depression as you try to teach yourself the most godforsaken *********** ****ing difficult peice of **** bull**** sport ever.

I'll let you figure out which path I took.

jimi1999uk · 12-10-2009, 01:03 PM

You have any tips for oly highbar back squat smiley or whoever. Higher up on back obv, more vertical back angle, much more forward knee travel and less weight than low bar version. What's going on with the knees and stance in high bar? My guess would be narrower but still pushing knees out but not to same extent as lowbar, amirite? It's going to be ok to have the knees sliding forward all the way down like i do with my lowbar squats????? lol i'm an expert already.

I'm going to try and stick with LB for time being but i could v. well change if i keep on getting crushed and HB feels sweet. Weight is weight right?

JohnnyFondue · 12-10-2009, 01:09 PM

Yeah I think I'm going to just try and learn them a little here and there and incorporate them as assistance exercises, but down the road I'll be getting a lot more into them, and maybe I'll hire a coach then.

ActionJeff · 12-10-2009, 01:24 PM

Break at the knees, weight on heels, sit between legs, and drive up from the hole with the chest. Knees must track out or in the same direction as toes. Caving is absolutely not ok. Look up or straight.

Lower back rounding is also unacceptable.

I always train the front squat, and either high-bar squat or low-bar squat depending on my training. I am not a competing oly weightlifter.

The primary reasons to low-bar squat are related to number-oriented strength goals (usually powerlifting), individual anthropometry, and manipulation of training load and fatigue. Nearly all elite weightlifters high-bar squat. It should not be a major consideration at all for the average trainee. Do what you're better at and comfortable with.

I use the same stance for every squat variation.

Simultaneously training squat variations with different stances seems absolutely retarded to me.

dzh90 · 12-10-2009, 01:36 PM

sample training programs
http://www.qwa.org/programs/content.asp

I did the intermediate program a couple times. I got pretty beat up but my oly squat and power clean numbers shot up. My jerk and snatch technique were abortions and my full lifts sucked. Full lift technique is really f-ing hard to learn, and you absolutely need to watch videos and tape yourself AND get a coach.

Spenda · 12-10-2009, 01:45 PM

wow even the beg. stuff looks like a ton of volume, how long should those sessions take?

dzh90 · 12-10-2009, 01:53 PM

I assume the beginner stuff is lighter weight to learn technique. Intermediate workouts took ~2 hours. Some days were really hard.

theblackkeys · 12-10-2009, 03:32 PM

Quote:

Originally Posted by Spenda

also, if I wanted to get more proficient at o lifting but not necessarily on a competitive level, do I need to switch to high-bar back squats?

low bar + front squats would be just fine.

theblackkeys · 12-10-2009, 03:34 PM

Quote:

Originally Posted by MI101

i can get to parallel fine. i would like to get ~6 inches deeper, and somewhere in there my hips tuck. i'd have to drop the weight, and i'm not sure the extra depth would be more beneficial.

You just aren't going to be able to get 6 inches deeper if you aren't alreayd doing it, using a low bar squat. Front squat or high bar if you want to get ass to grass imo.

Spenda · 12-11-2009, 10:22 AM

does this seem like a good video on learning the push-press? If no, I could use some direction/links/etc...

http://www.youtube.com/watch?v=h6oQLMcTGTo

Mojo56 · 12-11-2009, 12:30 PM

Quote:

Originally Posted by Spenda

does this seem like a good video on learning the push-press? If no, I could use some direction/links/etc...

http://www.youtube.com/watch?v=h6oQLMcTGTo

It looked good to me (of course any video with Nicole from CrossFit is A+ in my book...http://www.youtube.com/watch?v=wjuULPqI-WY). Nothing more to a good push press than what was covered.

Awesome front squat: http://www.youtube.com/watch?v=_jhLoXeaItw

Spenda · 12-11-2009, 01:02 PM

ok, now programming for push-presses, triples, singles, what? Say I currently do a typical SS A/B MWF split, should I sub them in for presses or do both. If both, when/how much for each?

Mojo56 · 12-11-2009, 04:27 PM

Quote:

Originally Posted by Spenda

ok, now programming for push-presses, triples, singles, what? Say I currently do a typical SS A/B MWF split, should I sub them in for presses or do both. If both, when/how much for each?

I like triples, doubles and singles but then again I like triples, doubles and singles for everything. You could sub them in, alternate them or do them both in the same WO. You could do presses up to your top set and then push presses for a few more sets. Lots of options.