Ultimate Olympic Weightlifting: A Complete Guide to Barbell Lifts-from Beginner to Gold Medal

Ultimate Olympic Weightlifting: A Complete Guide to Barbell Lifts-from Beginner to Gold Medal

by Dave Randolph

NOOK Book(eBook)

$14.99

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Overview

ACHIEVE OLYMPIC STRENGTH WITH THIS HARDCORE GUIDE TO WEIGHTLIFTING

Every four years, the world’s most powerful athletes showcase their amazing abilities at the Olympics. This book takes you step by step through the same primary lifts, assistance movements, and training techniques used by these high-level athletes to help you build explosive strength, power, and speed.

By following the programs, exercises, and instructions in Ultimate Olympic Weightlifting, you learn how to:

• Develop Full-Body Strength
• Perfect Your Barbell Lifting Form
• Utilize Cross-Training Techniques
• Fuel Your Body for Working Out
• Avoid Overexertion and Injury

Product Details

ISBN-13: 9781612434667
Publisher: Ulysses Press
Publication date: 07/07/2015
Sold by: SIMON & SCHUSTER
Format: NOOK Book
Pages: 160
File size: 38 MB
Note: This product may take a few minutes to download.

About the Author

Dave Randolph is the owner of IronBody Fitness in Louisville, KY.

Table of Contents

Part 1 Overview 7

Introduction 8

Why Olympic Weightlifting? 9

History of Olympic Weightlifting 10

What Is Olympic Weightlifting? 12

CrossFit & Olympic Weightlifting 14

Equipment 16

Safety 20

Nutrition 22

Olympic Weightlifting Basics 26

Are You Ready to Olympic Lift? 28

SA 1: Overhead Wall Touch 29

SA 2: Overhead Squat 30

SA 3: Overhead Squat with Elevated Heel 30

SA 4: Bodyweight Squat 31

Hurdle Step Assessment 32

Lunge Assessment 32

Shoulder Mobility Assessment 2 33

Active Straight-Leg Raise (ASLR) Assessment 34

Trunk Stability Push-Up (TSPU) 35

Rotary Stability 35

Part 2 The Programs 37

Phase I: Beginner Program 43

Phase II: Intermediate Program 55

Phase III: Advanced Program 67

Part 3 The Lifts 81

The Clean 82

Hang Position 86

Muscle High Pull 87

High Pull 89

Scarecrow Clean 91

Muscle Clean 92

Hang Power Clean 94

Hang Clean 96

First Pull 98

Clean-Grip Halting Deadiift 101

Power Clean from the Floor 103

Full Clean 104

The Jerk 107

Press from Behind the Neck 108

Press 109

Push Press from Behind the Neck 110

Push Press 111

Power Jerk from Behind the Neck 113

Power Jerk in Front of the Neck 114

Split Jerk 115

Snatches 117

Overhead Squat 119

Snatch Pull 121

Snatch High Pull 122

Muscle Snatch 123

Snatch from the Scarecrow 124

Snatch First Pull 126

Halting Deadlift 128

Hang Power Snatch 130

Two-Phase Snatch 132

Power Snatch from the Floor 133

Hang Snatch & Squat 135

Hang Snatch 136

Full Snatch 138

Full Snatch with Split Stance 140

Part 4 Assistance Lifts and Exercise 141

Deadiift 142

Conventional Deadiift 142

Romanian Deadiift (RDL) 143

Squats 144

Bodyweight Squat 145

Barbell Front Squat 145

Barbell Back Squat 145

Sots Press 146

Goblet Squat 146

Kettlebell Front Squat 146

Kettlebeit Double Dead Clean 147

Kettlebell Snatches 148

One-Arm Kettlebell Dead Snatch 148

Box Jumps 149

Lunges 150

Split Squat 150

Forward Lunge 150

Reverse Lunge 151

Jumping Lunge 151

Overhead Presses 152

Barbell Overhead Press 152

Barbell Behind-the-Neck Press 152

Other Fundamental Exercises 153

Push-Up 153

Spiderman Push-Up 153

Quad Press 153

Quad Hop 154

Bootstrapper 154

Pull-Up 154

Chin-Up 155

Inverted Row 155

Forearm Plank 156

High Plank 156

Super Plank 156

Side Plank 157

Side Plank with Hip Raise 157

Kettlebell Slingshot 158

Kettlebell Turkish Get-Up 158

Carioca 160

Fast Feet Drill 161

Burpee 161

Mountain Climber 162

Crawling 162

Bear Crawl 162

Spiderman Crawl 163

Spiderman Push-Up & Crawl 163

Skipping 163

Marching in Place 164

Walking with Knee and Arm Raise 164

Skipping Forward 164

Side Shuffle 164

Sprinting 165

Heavy Rope Training 165

Double Wave 165

Alternating Waves 166

In/Out Waves 166

Carries 167

Farmer's Walk 167

Rack Walk 167

Waiter's Walk 167

Bottom's Up Walk 168

Goblet Garry 168

Part 5 Exercise Fixes 169

Quad Extension Rotation 170

Forearm Wall Slide 170

Back-to-Wall Arm Slide 170

Band-Assisted Pec Stretch 171

Spiderman with Rotation 171

Halo 171

Shoulder Dislocate 172

Side-Lying Windmill 172

Bretzel 173

Lat Stretch with Band 173

Arm Bar 173

Standing Knee-to-Wall Ankle Mobility 174

Toe Pull 1 174

Toe Pull 2 174

Calf Stretch 175

Lower Legs Roller Release 175

Hip Rock Back 175

Leg-Abducted Rock Back 176

Face-the-Wall Squat 176

Leg Lowering 1 176

Leg Lowering 2 177

One-Leg Glute Bridge 177

Dead Bug (Bent Knees) 178

Dead Bug (Straight Legs) 178

Glute Bridge 179

Barbell Hip Thruster 179

Half-Kneeling Hip Flexor Stretch 180

Arm Screw 180

Forearm Plank 181

High Plank 182

Bird Dog 182

Half-Kneeling Band Pull 183

Half-Kneeling Band Press 183

Pallof Press 184

Lower Body Rolling 185

Upper Body Rolling 185

Index 186

Index of Exercises and Assitance Lifts 190

Acknowledgments 192

About the Author 192

Customer Reviews