New To O-Lifts

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Today, on a whim, I decided to add olympic lifts to the beginning of my training sessions. Previously, I had been hesitant because I haven’t had proper coaching, but I decided to try out the “easiest” O-lift…the 1-arm dumbbell snatch. It’s now, easily, one of my favorite exercises, right up there with deadlifting.

Anyway, I have a couple questions.

  1. What’s the most effective set/rep scheme for O-lifts? Today I did 5 x 5 (as that’s the scheme I use for the rest of my program) and it seemed to work okay.

  2. What are some other easy to perform o-lifts I can start to work in? Is there some kind of db hang clean?

2

[quote]jojotheloner wrote:

  1. What’s the most effective set/rep scheme for O-lifts? Today I did 5 x 5 (as that’s the scheme I use for the rest of my program) and it seemed to work okay.
    [/quote]

Depends on what you want to get out of them. For maximal power development, waiting about 5 minutes between sets and not going above 3 in a set works best. If you want to use them as just a tough exercise, any set/rep scheme that fits your goals is fine.

[quote]
2) What are some other easy to perform o-lifts I can start to work in? Is there some kind of db hang clean?[/quote]

Yup. Anything you can do with a bar you can do with dumbbells. I don’t know that I’d call them easy, but they do tend to be more forgiving on form flaws.

-Dan

3

[quote]jojotheloner wrote:
Today, on a whim, I decided to add olympic lifts to the beginning of my training sessions. Previously, I had been hesitant because I haven’t had proper coaching, but I decided to try out the “easiest” O-lift…the 1-arm dumbbell snatch. It’s now, easily, one of my favorite exercises, right up there with deadlifting.

Anyway, I have a couple questions.

  1. What’s the most effective set/rep scheme for O-lifts? Today I did 5 x 5 (as that’s the scheme I use for the rest of my program) and it seemed to work okay.

  2. What are some other easy to perform o-lifts I can start to work in? Is there some kind of db hang clean?[/quote]

A good place to start is to learn how to have a good setup (this is very important) and then work on your pulls.
Charles Staley just wrote an excellent article describing some different variations of pulls…“Pulling Your Chain for Massive Gains”. Its in the archives.

4

Hi,
As an Olympic Weightlifting Coach this is my 2 cents worth.

Wether it is dumbells or barbells, three things you need to keep consistant.

  1. Keep that back arched

  2. Lift with your legs properly

  3. Lift with straight arms

and Dan has answered your questions.

Cheers,
Andy

5

you should know there are only 2 lifts that are “o-lifts” : the snatch and the clean & jerk.

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[quote]swivel wrote:
you should know there are only 2 lifts that are “o-lifts” : the snatch and the clean & jerk.[/quote]

Only two COMPETITION olympic lifts. But any variation or even supplemental lift (olympic back squat, etc) are considered olympic style lifts.

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[quote]wressler125 wrote:
swivel wrote:
you should know there are only 2 lifts that are “o-lifts” : the snatch and the clean & jerk.

Only two COMPETITION olympic lifts. But any variation or even supplemental lift (olympic back squat, etc) are considered olympic style lifts.[/quote]

Indeed… sure the one handed lfts used to be competition lifts. Along with the overhead press…

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Thanks for all the advice, guys.

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One more question: if I was going to use 6 x 3 for the o-lifts, what should I warm-up with?
For 5 x 5 I use:
50% of weight x 5
70% of weight x 3
90% of weight x 1

10

[quote]Hanley wrote:
wressler125 wrote:
swivel wrote:
you should know there are only 2 lifts that are “o-lifts” : the snatch and the clean & jerk.

Only two COMPETITION olympic lifts. But any variation or even supplemental lift (olympic back squat, etc) are considered olympic style lifts.

Indeed… sure the one handed lfts used to be competition lifts. Along with the overhead press…[/quote]

i agree. but i would stop short of calling a dumbell snatch an “olympic lift”.