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
