Olympic lift

Meron po ba dito na ang routine eh Olympic lifts and its variations? Do you do power cleans and snatch? ano ang take nyo dito to actually gain strenght rather than typical bodybuidling hypertrophy? thanks sa feedback
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  • Emman1986Emman1986 Posts: 1,819B-Class
  • OhsnapOhsnap Posts: 425
    Olympic lifting demands core strength. So if you are into bodybuilding, mapapansin mo hindi masyado letter v body mo kasi lumalaki mid section because of oly lifts.

    para saken eto yung progress by difficulty, pinaka madali is bench press, next is deadlift, squat, cleans, snatch. It demands mobility, strength pag mas complicated yung lift.

    So ipasok mo siya sa routine mo. For example, shoulder ka. Pwede ka magsnatch followed by OHP, flyes, etc :)
  • mikongmikong Posts: 19
    salamat sa reply.

    mahirap talaga Oly lifts kasi technical sya at para mas mabilis ka mag benefit eh mas maganda kung may coach.

    Sa ngayon ang routine ko eh halos compound lift lahat like squat, deadlift, power clean, bench press, barbell rows, BW at weighted dips, at pull ups. so sa isang araw eh may squat, pull, at push exercise. So far maganda naman ang progress. Linear progression din parang SL 5x5 ang concept.

    Sa Gym kasi wala ako nakikita gumagawa ng power cleans and or front squat.
  • OhsnapOhsnap Posts: 425
    Depende kasi sa equipment. Dapat may oly bar and rubber plates. Hindi ako nag cleans, deadlift or snatch pag wala oly bars
  • mikongmikong Posts: 19
    pede din namang mag clean kahit di bumper plates bro. pero dapat oly bar para umiikot yung lalagyan ng plates. Pag bumibigat na yung clean mahirap nang ibaba without dropping the weights.

    with regards to deadlift, palagay ko kahit di oly bar or rubberized yung plates pede din naman.

    Isa pang magandang workout eh yung mga ginagawa ng strongman, kaya lang sa isang commercial gym eh walang mga equipments na ginagamit nila. Crossfit lang ang halos kaparehas na gym ng strongman kaya lang mahal ang membership at di common tulad ng mga ordinary gyms.
  • OhsnapOhsnap Posts: 425
    mikong wrote:
    pede din namang mag clean kahit di bumper plates bro. pero dapat oly bar para umiikot yung lalagyan ng plates. Pag bumibigat na yung clean mahirap nang ibaba without dropping the weights.

    with regards to deadlift, palagay ko kahit di oly bar or rubberized yung plates pede din naman.

    Isa pang magandang workout eh yung mga ginagawa ng strongman, kaya lang sa isang commercial gym eh walang mga equipments na ginagamit nila. Crossfit lang ang halos kaparehas na gym ng strongman kaya lang mahal ang membership at di common tulad ng mga ordinary gyms.

    preferal lang naman ung saken haha. mas gusto ko kasi rubber plates e kasi mas ok ibagsak. pag siguro nasa 500 na dl ko saka ako gagamit ng bakal, kasi mas manipis yun, compared sa rubber plates baka di na magkasya sa olybar haha kasi makapal.

    and ung mga pang oly lifting na plates ok din, wag lang yung normal plates kasi iba iba yung sizes
  • Masala MakerMasala Maker Posts: 476B-Class
    Hi. I do cleans and snatches at C&J's although beginner lang ako. Nakakatulong siya ng sobra sa ability for strength output, reflexes and balance and I find that when my cleans go up so does my squat. Sa explosive nature ng Oly Lifts, bumibilis yung strength off the floor ng DL's ko pansin ko. Your exercise selection would always depend on your goal though. I got obsessed with an OLY routine before life and work got in the way and I had to stop lifting for a year.

    Napansin ko lang is, when you do oly lifts and the assistance needed for it and it is the whole of your program. High pulls, snatch pulls, overhead squats, front squats etc. E, your lower body and back would grow at a more rapid rate and maiiwan yung "Mirror Muscles" mo as a beginner, You'd be thick in your mid section and your quads'll be blown up. So kung hindi yun problema for you and you're really interested in Oly Lifting then go for it. Nangyari sakin yun and nahirapan ako mag fit into my skinny jeans. It didn't matter. Malakas siya makatulong sa athleticism. Hope na hindi ako nag drodrone on and hindi boring yung wall of text ko haha. 1234 1234 go!

    https://www.facebook.com/video.php?v=871202892892311&set=vb.100000078252657&type=3&theater
  • CoreCore Posts: 2,508B-Class
  • Yeah, Oly lifts! Usually integrate them after my strength sets, though I'm advised to turn it the other way around. Throwing/ exploding a bunch of heavy stuff is much more fulfilling than doing dumbell curls to death right, or is it just me? In terms of mirror muscles, while they dont do wonders for your waistline, my traps get worked like hell. I pretty much prefer the yoked bear look than the v-shaped bodybuilder, but maybe that's just me again.
  • mikongmikong Posts: 19
    BroScience wrote:
    Yeah, Oly lifts! Usually integrate them after my strength sets, though I'm advised to turn it the other way around. Throwing/ exploding a bunch of heavy stuff is much more fulfilling than doing dumbell curls to death right, or is it just me? In terms of mirror muscles, while they dont do wonders for your waistline, my traps get worked like hell. I pretty much prefer the yoked bear look than the v-shaped bodybuilder, but maybe that's just me again.

    I agree, olympic lifts like cleans and snatches are more fun to do than doing endless machine and isolation exercises. sa Oly lifts, na tatarget na yung mga nakakalimutang targetting sa isolation. Tsaka mas maraming muscles ang gumagana sa oly lifts. Ang downsaide, di mo matutunan agad yun mga lifts ng isang araw o isang lingo, it takes a lot of practice kaya dapat umpisa sa magaan lang. I also limit my reps between 1-5 pag magaan, pag mabigat na max 3 reps lang kesa sa magkamali at ma injure. Isa pang dis advantage eh pag mabigat na di pwedeng iabagsak yung barbell or else sira yung sahig ng gym.

    The best way to learn Oly lifts is to practice at manood ng tutorial vids from olympic coaches themselves at magbasa ng maraming articles.

    Dati power cleans lang ginagawa ko, but I tried power at hang snatch recently, as you said its fun, tamang tama pamalit sa cardio exercise. Also, magandang pang practice sa Oly lifts is yung barbell complex exercises. Google nyo lang barbell comlpex. Great for off day conditioning at extremely great for fat loss.
  • OhsnapOhsnap Posts: 425
    mikong wrote:


    I agree, olympic lifts like cleans and snatches are more fun to do than doing endless machine and isolation exercises. sa Oly lifts, na tatarget na yung mga nakakalimutang targetting sa isolation. Tsaka mas maraming muscles ang gumagana sa oly lifts. Ang downsaide, di mo matutunan agad yun mga lifts ng isang araw o isang lingo, it takes a lot of practice kaya dapat umpisa sa magaan lang. I also limit my reps between 1-5 pag magaan, pag mabigat na max 3 reps lang kesa sa magkamali at ma injure. Isa pang dis advantage eh pag mabigat na di pwedeng iabagsak yung barbell or else sira yung sahig ng gym.

    The best way to learn Oly lifts is to practice at manood ng tutorial vids from olympic coaches themselves at magbasa ng maraming articles.

    Dati power cleans lang ginagawa ko, but I tried power at hang snatch recently, as you said its fun, tamang tama pamalit sa cardio exercise. Also, magandang pang practice sa Oly lifts is yung barbell complex exercises. Google nyo lang barbell comlpex. Great for off day conditioning at extremely great for fat loss.


    One most overlooked ng mga nagttrain ng oly lifts sa gym is the mobility. Kahit lagi mo siya ginagawa, kung hindi kaya ng katawan mo yung kinetics due to lack of mobility, hindi mo mamamaximize ang lifts. :)
  • Ohsnap wrote:
    mikong wrote:


    I agree, olympic lifts like cleans and snatches are more fun to do than doing endless machine and isolation exercises. sa Oly lifts, na tatarget na yung mga nakakalimutang targetting sa isolation. Tsaka mas maraming muscles ang gumagana sa oly lifts. Ang downsaide, di mo matutunan agad yun mga lifts ng isang araw o isang lingo, it takes a lot of practice kaya dapat umpisa sa magaan lang. I also limit my reps between 1-5 pag magaan, pag mabigat na max 3 reps lang kesa sa magkamali at ma injure. Isa pang dis advantage eh pag mabigat na di pwedeng iabagsak yung barbell or else sira yung sahig ng gym.

    The best way to learn Oly lifts is to practice at manood ng tutorial vids from olympic coaches themselves at magbasa ng maraming articles.

    Dati power cleans lang ginagawa ko, but I tried power at hang snatch recently, as you said its fun, tamang tama pamalit sa cardio exercise. Also, magandang pang practice sa Oly lifts is yung barbell complex exercises. Google nyo lang barbell comlpex. Great for off day conditioning at extremely great for fat loss.


    One most overlooked ng mga nagttrain ng oly lifts sa gym is the mobility. Kahit lagi mo siya ginagawa, kung hindi kaya ng katawan mo yung kinetics due to lack of mobility, hindi mo mamamaximize ang lifts. :)

    Definitely, most amateur and even some competitive bodybuilders take flexibility very lightly, not knowing how much lack of it affects both strength and hypertrophy. Oly llifts are fast, explosive, fun, not to mention quite attention grabbing, although I can't lift as much as some of my gym compatriots (being natty and all that, so sue me) people seem to take notice of the crazy guy doing crazy things with the barbell. It takes a long time to master, and I have to say I'm pretty much a noob to these kinds of movements, but half of the fun is in the journey of getting there right?
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    Ohsnap wrote:
    mikong wrote:


    I agree, olympic lifts like cleans and snatches are more fun to do than doing endless machine and isolation exercises. sa Oly lifts, na tatarget na yung mga nakakalimutang targetting sa isolation. Tsaka mas maraming muscles ang gumagana sa oly lifts. Ang downsaide, di mo matutunan agad yun mga lifts ng isang araw o isang lingo, it takes a lot of practice kaya dapat umpisa sa magaan lang. I also limit my reps between 1-5 pag magaan, pag mabigat na max 3 reps lang kesa sa magkamali at ma injure. Isa pang dis advantage eh pag mabigat na di pwedeng iabagsak yung barbell or else sira yung sahig ng gym.

    The best way to learn Oly lifts is to practice at manood ng tutorial vids from olympic coaches themselves at magbasa ng maraming articles.

    Dati power cleans lang ginagawa ko, but I tried power at hang snatch recently, as you said its fun, tamang tama pamalit sa cardio exercise. Also, magandang pang practice sa Oly lifts is yung barbell complex exercises. Google nyo lang barbell comlpex. Great for off day conditioning at extremely great for fat loss.


    One most overlooked ng mga nagttrain ng oly lifts sa gym is the mobility. Kahit lagi mo siya ginagawa, kung hindi kaya ng katawan mo yung kinetics due to lack of mobility, hindi mo mamamaximize ang lifts. :)

    I agree with this. I have poor mobility due to a lot of imbalances at nalilimitahan ang mga kaya ko gawin especially sa shoulder and hips. I only incorporate oly lifts pag kailangan at pag bored na sa usual stuff na ginagawa ko. Ok din sya na warm up para sakin, mas mabilis ako maginit at pawisan.

    live&dieNATURAL

  • mikongmikong Posts: 19
    Yeah mobility is very important sa Oly type lifts especially yung wrist and shoulder sa catch position ng power clean. importante din yung grip type sa front squat. I am still poor at that kasi masakit sa wrist pag naka clean grip ako sa front squat. Pero practice lang ika nga.

    Heres a couple of my power cleans. magaang lang yung weight pero antagal bago ko na achieve yan. I still have lots to improve at andami pang flaws sa lift.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    ako rin medyo malutong na ang wrist dahil sa tagal na din na bodybuilding routine. Pero ok lang ang mahalaga naman sakin ay makapagbuhat ng mabigat kasi although I incorporate PL, strongman, Oly, Old school crossfit and sport specific training, I make sure na magcocontribute sya sa physique goals ko kasi yun naman talaga ang gusto ko.

    live&dieNATURAL

  • OhsnapOhsnap Posts: 425
    bro @mikong ok na yung cleans mo, medyo maaga lang yung gamit mo ng arms, pansinin mo dun sa second pull (just below the knees) nag bebend na yung arms mo, supposedly on the mid quads. So medyo napupunta yung momentum sa arms (biceps). Pero overall maganda na siya. :)
    ako rin medyo malutong na ang wrist dahil sa tagal na din na bodybuilding routine. Pero ok lang ang mahalaga naman sakin ay makapagbuhat ng mabigat kasi although I incorporate PL, strongman, Oly, Old school crossfit and sport specific training, I make sure na magcocontribute sya sa physique goals ko kasi yun naman talaga ang gusto ko.

    same here haha. Yung about sa wrist it took me 1 month para maayos yung mobility ko dyan haha.
  • mikongmikong Posts: 19
    Ohsnap wrote:
    bro @mikong ok na yung cleans mo, medyo maaga lang yung gamit mo ng arms, pansinin mo dun sa second pull (just below the knees) nag bebend na yung arms mo, supposedly on the mid quads. So medyo napupunta yung momentum sa arms (biceps). Pero overall maganda na siya. :)

    Yeah maaga nag bend yung arms ko. Sa kapapanood at kababasa, napansin ko yung mali na yun. I did a slow motion vids sa Youtube para makita ko yung flow ng lift ko, and yes maaga yung pag bend ng arms sa second pull.

    Prinactice ko kahapon yung pag bend after ng full extension, kaya lang nawawala ako sa sync ng buhat kaya hayun sapul chin ko tapos mali yung catch buti di nahulog yung barbell or na strain yung wrist ko. Buti na lang binawasan ko yung weights para ma practice ko yung tamang bending ng arms.

    Salamat sa critique.
  • badass_vinchbadass_vinch Posts: 4,459A-Class
    may vids ata ng oly lifts si @Oshnap sa YMCA gwo thread.

    live&dieNATURAL

  • mikongmikong Posts: 19
    may vids ata ng oly lifts si @Oshnap sa YMCA gwo thread.

    pa post naman po ng link. thanks
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