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Olympic Weight Lifting

Olympic Weight Lifting. Three OWL Exercises Clean Jerk Snatch. Clean. Keep Close to body Divided into 3 basic exercises Deadlift High Pull Front Squat. Deadlift. Grip should be just outside shoulder length Knees slightly bent Back Straight Shoulders over bar

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Olympic Weight Lifting

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  1. Olympic Weight Lifting • Three OWL Exercises • Clean • Jerk • Snatch

  2. Clean • Keep Close to body • Divided into 3 basic exercises • Deadlift • High Pull • Front Squat

  3. Deadlift • Grip should be just outside shoulder length • Knees slightly bent • Back Straight • Shoulders over bar • Bar as close to body as possible

  4. Deadlift

  5. High Pull (Upright Row) • From the Deadlift, transition into high pull • Triple extension • Ankle (Plantar Flexion) • Knee (Extension) • Hip (Extension)

  6. High Pull (Upright Row)

  7. Front Squat • From High Pull, transition into catch (swooping elbows in a circle into catch) • From Catch, go into slight Front Squat • Elbows should be up and straight forward • Bar should be resting on shoulders NOT wrists

  8. Front Squat

  9. Jerk • From Clean Position, press bar overhead into split squat (lunge position) • Arms should be aligned with ears

  10. Clean and Jerk

  11. Snatch • Wider Grip (Finger Tip to opposite shoulder) • Deadlift • High Pull • Straight into overhead • Like a scarecrow

  12. Snatch

  13. Spotting and Applications • Spot to the side for safety for yourself or far behind client • Grab for weight if weight is falling. • Best for Power Training programs and athletes • Applications • Firefighters • Lifting groceries • Picking up and playing with babies • Lifting furniture

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