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If Olympic lifting is very effective at increasing strength, power, coordination and balance, why aren’t more people doing it?  The answer is Olympic lifting is hard.    Bicep curls and machine presses are a breeze in contrast; they require very little support or spotting in order to do them well. Olympic lifts require qualified teachers who can break them down into digestible steps and show you how to do them properly. Or else you risk injuries.

The Olympic lifts include the “pull” phase and the “catch” phase. Throughout the pull, you explode upwards, yanking the barbell off the floor and in front of your thighs, as if you were attempting to jump out of the gymnasium. In the catch, you quickly move your body under the bar and grab the weight on your shoulders or over your head.

One of the USA’s best weight-lifting instructors breaks down the 2 Olympic lifts into their four most effective movements, in 2 separate routines. He thinks this to be an excellent way to condition your body for Olympic lifting and to build strength, burn fat, and enhance sports performance.   This is what they seem like:

1. High Pull

Make an overhand grip of shoulder width over the barbell by keeping it just under the knees. With your back flat and arms straight, pull the bar upward as quickly as you can by thrusting your hips ahead and explosively standing up.  With the bar passing the thighs, move in upwards direction with your toes, pulling the bar to the maximum height with your arms bent and upper arms raised.  Come back to the initial position, and then repeat the lifting for as much as 3 sets with at most five repetitions, taking a rest of 90 seconds in between every set.

Snatch-Grip Jump Shrug

Hold a bar just below the knees, with an over hand  grip that’s twice shoulder width. Keeping your back flat and arms straight, at the same time thrust your hips ahead, shrug shoulders, and jump straight up.  Return back on your feet balls and repeat again.  Perform three sets with maximum repetitions of 5, making a rest of 90 sec in between the sets.

2. Front Squat

Use a shoulder width overhand grip to hold a bar along with the shoulders.  The upper arms are raised in such a way that they become horizontal to the floor, making the bar roll onto your fingers, and not on the palms. Stand with your feet shoulder width apart and your back straight.  Lower down, keeping your arms in the same position until the thighs become horizontal with the floor.  And, then push-up to reach the initial position.  You can carry out 3 sets with highest repetitions of not over 6, taking rest for 90 seconds in between the sets.

Push Press

Grab a barbell with a shoulder-width, overhand grip. Stand holding the barbell at shoulder level, your feet shoulder width apart. Dip the knees a bit and push-up with your legs as you press the bar over the head.  Then lower the bar to the initial position. Do 3 sets of 8 rep, resting 90 seconds after every set.

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NOTES:   Twice a week insert these two mini routines into your current workout, performing them before you do any other workouts. Alternate between Routine 1 and Routine 2. NOTE: The high pull and the jump shrug are speed exercises, so use a weight that needs a strong effort to lift it rapidly, but isn’t so heavy that you can’t control the bar. For the front squat and push press, use the heaviest weight that allows you to do all the recommended reps.