I hope you guys will chip in with some suggestions… I don’t have access to a coach or proper equipment and practicing the O-lifts seems like an extremely time consuming process. Is there a way to get similar kind of improvements using dumbbell snatches and dumbbell clean and pushpresses?
Any thoughts?
Hey Zulu,
The purist will say, “No! Dumbbells are no good and you must get a coach!”
If you are wanting to compete then yes a coach is a good idea, but if it is for your own amusement then the articles here at this site will help and don’t be afraid of doing dumbbell or barbell versions and one and two hand versions.
Follow the obvious caveats as for any exercise you have not done before. Keep the torso tight to protect the back. Start light, and be sure of the sets and reps before hand and don’t add, even at lighter weights, when new to the lifts they will be demanding.
By the way you will find out how flexible your hips and shoulders are.
Peace,
T-Ren
Hey T-Ren,
Thanks for the reply. I’ve read the articles here on top of Arthur Drechsler’s book on weighfliting. I for my own amusement and not to compete.
I enjoyed the prospect of doing masterful O-lifts but a lot of things are holding me back. For one thing, my crummy bar doesn’t allow plate rotation and this really messes up the movement.
Can one most of the benefits from O-lifting from 1-hand dumbbell variations tho?
What is your goal? Learning the Olympic lifts takes a lot of time and proper coaching. If you want to get bigger and stronger, you can do it without using the Olympic lifts.
If you really want to do some version of the O-lifts in your workout, I’d stick with dumbbell or kbell snatches and cleans. They are easy to learn and carryover quite well when trying to build explosive strength. Otherwise, you could do hang cleans and hang snatches. They are also easier to do and don’t require as much coaching.
Leave the full Olympic movements to those needing them.
You can get plenty big and strong (and fast) by lifting weights and doing basic exercises (squats, deads, benches, presses, etc.).
Ok, I’ll take your advice.
Is there any specific technique to Dumbbell Cleans and Jerks (are jerks even possible with a dumbbell?) or is it more instinctive?
It’s the same as if you’d do it with a barbell, only easier. Do it from the floor or from the hang. Speed is key. Keep the dumbbell close to you at all times and explode straight up.
Yes, you can jerk a dumbbell. Bring the dumbbell to your shoulder, dip and explode upward.
You may want to check out some of Coach Davies articles on T-nation, as some of them show photos of the one-arm snatch, clean, etc.
Also, Pavel has good info on how to perform them with kbells.
It may seem awkward at first, but doing them with a dumbbell is actually not as hard and works very well. At one point, I was doing one-arm snatches with a 55-75lb dumbbell. I also have kbells and have done them that way too, in addition to cleans, jerks and other exercises.
Thanks a lot. 
Another method is to one-arm them with a BB. It’s a lot of fun.
Is that hard to learn? I haven’t seen any articles on how to lift barbells with one hand… except maybe 1 arm deads.
[quote]Zulu wrote:
Is that hard to learn? I haven’t seen any articles on how to lift barbells with one hand… except maybe 1 arm deads. [/quote]
Nah, it’s easy. Just grip in the middle. I have tiny hands, and it’s not a problem for me.