overhead squat jon
Olympic lifting (the clean and jerk and the snatch) are valuable training methods for increasing full body power. The ability to recruit high-threshold motor units or type II muscle fibers (fast twitch fibers) means you’ll be able to produce more force in a shorter amount of time, be able to sprint and accelerate faster and be overall, stronger and more athletic.

Sounds like perfect traits for any athlete to have and want. However, some shy way from O-lifting for fears of injuring themselves or their athletes or that they are too difficult to learn. Rightfully-so though as these lifts are very technical in that each movement executed in either the clean and jerk or the snatch has to be performed in the correct sequence with the correct timing. If proper technical and learning progressions are applied and loads are not excessive, O-lifting can be safe, fun and as noted above, very beneficial to athletic performance.

The list of benefits of incorporating O-lifting into your training is long, but here are 3 benefits you may not have thought of.

1) Core Stability Development

The core stability craze has people in a friendzy wanting to work their core in every workout. Well, it may surprise some to hear that improving core stability doesn’t just have to include plank variations. “A strong core is necessary to maintain the torso position from the ground up through the first and second pull” writes Wil Flemming in Complete Olympic Lifting.The inability to maintain a stable torso during the clean or snatch serves as an energy leak and to an inefficient pull. In the clean for example, because the weight is in front of you from the ground until the bar is received on your shoulders, your torso wants to flex forward, thus the clean can be viewed as an anti-flexion core exercise. Flemming likes to use the cue “lock down the lats” to aid in stiffening the torso prior to initiating the pull (from the floor or hang). Lastly, stabilizing heavy weight above your head (not just a weight you can press overhead, but a weight heavy enough to require explosive power to get it up there) requires a tremendous amount of core and full body stabilization.

2) Single Leg Strength Development

The split position in the split jerk (following the clean in “clean and jerk”) “requires great stability in the lead leg, similar to the striking of the foot to the ground while in sprinting” says Flemming. The fact that a heavy load is held above the head in this split position compounds the strength and stability challenged in the lead leg and also in the hips and trunk.

3) Shoulder Stability Development

Supporting a heavy weight overhead, such as after the jerk or when receiving the bar in the snatch develops “intrinsic shoulder strength” and a great deal of shoulder stability, says Flemming. With the shoulders packed into the body, the dynamic stability function of the rotator cuff and all the supporting musculature around the shoulder and scapulothoracic joint have to create a stable platform so the bar can be balanced in the correct position overhead.

*****

COLwebimage If you enjoyed this post, you will really enjoy Wil Flemming’s new product Complete Olympic Lifting. I had the pleasure of receiving a review copy a couple weeks ago and to be honest, I was blown away. It’s an electronic manual (PDF) with a real (yeah, real, not just YouTube videos) DVD.

I own a ton of electronic fitness products and this product from Wil is at the top of the list when it comes to production value. The graphics, photos and layout are amazing and a pleasure to the eyes. Yes, I just said pleasure to the eyes. The information is also top notch but that’s no surprise because of all the quality content Wil contributes to T-Nation.

Coaches and trainees will both benefit from this great resource. Wil also has several sample programs for all abilities. I strongly encourage all trainees learn how to O-lift from actual coaching sessions (one-on-one or in a small group and hands on) but this manual and DVD will act as a great resource for you years down the road. At least, it will for me.

Click HERE if you’re inserted in finding out more about Complete Olympic Lifting.

That’s a wrap.

Please leave your comments below and please share this article with others if you think they’ll find it useful.

-JK

Krissy Hussey

Personal Strength Training by Thomas King

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

Jon Howard

Personal Strength Training by Jon-Erik Kawamoto

I’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

Chris Spurvey

Nutritional Coaching by Julia Howard

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

Mike Ladha

I was referred to JKC by my sister-in-law and had heard good things about it from many people in the running community. I also saw Jon’s picture on the wall at lululemon years ago! I really like the personalized training and the variety the guys provide. I started for strength training for running. I love cardio and do tons of it but wasn’t motivated to do much strength work on my own. Jon mixes up my strength work week to week so I don’t get bored but also lets me work in a hard circuit for the last 20 minutes of most sessions to get my cardio fix

Annette Howard

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident. I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike. This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

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