CD - Australian Fitness Network

Front squat start
THE TRUTH ABOUT OLYMPIC LIFTING
least two minutes, but ideally between
three to four minutes.
5. Training age
Only participants who have been
training for at least six months
should begin a training program that
incorporates Olympic lifts.
If a client cannot successfully perform
all of the above steps, they need to work
on and develop the required ability
before undertaking Olympic-style lifts.
When clients are ready and the
exercises are performed correctly,
Olympic-style lifts are completely safe.
The key is to ensure correct technique,
progressions and proper loading
parameters. A person’s injury history is
also extremely important – you must
know your client’s limitation, strengths
and weaknesses.
SEQUENCE, PROGRESSIONS AND
REGRESSIONS
It is extremely important that correct
sequencing, progressions and
regressions are understood and applied.
Having identifi ed that your client can
achieve the fi ve necessary prerequisites,
you know where to start and can
determine the next progression.
Knowing when to regress an exercise
is equally important. For example, if a
client is struggling to fully extend their
hips in a hang clean, you would need to
regress them back to a clean pull.
TRAINING
The following progressions should
be adhered to;
Front squat � back squat � push press
deadlift � clean pull � hang clean �
power clean
LIMITED EXPOSURE TO THESE
LIFTS
As a trainer, time with your clients is
often limited and these Olympic-style
lifts can take time to learn and develop
properly and safely. This is where some
of the variations of the Olympic lift are
useful, as the learning curve is shorter
and you can build from the simple
exercises to the more complex; using
your knowledge of progressions.
You should, personally, be able to
successfully demonstrate the lifts; you
don’t have to be able to front squat
200kg, but you do need to be able
to do a squat with the bar in order to
effectively demonstrate and coach
the lifts.
I believe that everyone can benefi t
from some form of advanced strength
training exercises, with the goal being
to teach the body to transfer force from
the ground up. When used correctly
in a simple or complex strength
development program that includes
rotational and unilateral strength
development, you and your clients
will be well on your way to athletic or
functional success.
NETWORK WINTER 2010 www.fitnessnetwork.com.au
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