CrossFit is one of the most unique and functional workout methods that anyone can use. The discipline combines a wide variety of movements and different lifting techniques that target almost every part of your body. The numerous Olympic lifting exercises in CrossFit make it ideal for practicing your Olympic lifts. We will look at some of these lifts to keep in mind when training.
Top 3 Olympic Lifting Exercises In CrossFit
There are numerous Olympic lifts you will find when you choose a CrossFit lifting program. You must understand some of these lifts to help you prepare and see how they could benefit you. Here are some of the most common Olympic lift exercises in CrossFit:
1. Snatches
One of the first Olympic lifts that anyone in Crossfit will come across is the snatch. The snatch is a great exercise, which targets the leg and shoulder muscles respectively.
Grip
To perform the snatch, you would want to start with a solid grip that is about shoulder width apart. Your thumbs should be locked around the bar to provide a hook grip. Once you put the bar on the ground, you want to make sure that it is over the shoelaces of your feet.
Movement
When approaching the bar, you will want to make sure that your feet are shoulder width apart. The barbell should be placed over the laces of your shoes and you will use the snatch grip we mentioned. When pulling, you should quickly accelerate and pull the bar to the hips and groin whilst trying to keep the speed for as long as possible.
Once the bar reaches the groin, this is when the explosion takes place and you will straighten the knees and hips and direct the elbows upward. You will want to pass the vertical explosion impulse from the body to the bar.
Finally, you will turn the bar over and change to a vertical upward movement from where you will catch the bar overhead in a deep squat position. Upon catching the bar, you can stand up straight and stabilize your body.
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2. Clean
The clean is an important part of the clean and jerk movement often used in Olympic weightlifting. It is the first movement, which enables the person to get the bar up around the shoulder before pressing up higher. However the clean is also performed as a standalone exercise by many Cross-Fit trainers.
Grip
For the clean, the grip should be slightly farther than shoulder width apart and you will be keeping the bar above the shoelaces. You should have a hook grip on the bar while keeping the feet perfectly balanced. Too much weight placed on the heels could force the toes to pop when leaning backward.
Movement
To start the clean, you would also need to keep the bar above the shoelaces. As mentioned, the weight should be balanced on your feet, trying not to place too much weight on the heels. Doing so would cause the toes to pop, which could throw you off balance and perhaps even lead to the individual falling backward.
Instead of pulling, you should approach it as pushing against the platform. You will move and hips and shoulders simultaneously , which helps you keep the balance and stabilize your upper body positioning. Once the bar reaches the thighs, ankle, knee, and thigh extension should take place as the bar passes the vertical impulse.
Finally, you will finish off the movement with the bar being as high as possible overhead and with a minimal dip as possible.
3. Jerk
The jerk movement often forms part of the clean and jerk and this is when the individual takes the bar from the shoulders in the clean position overhead. The idea is to get the bar up and over the head, using a movement that is similar to the push press. However, the push press does not involve the split movement of the legs.
Grip
The grip for the jerk would be the same as it would be for the clean movement. Generally, you would keep the grip the same for the jerk as this is also part of the movement for the clean and jerk workout routine. Your hands should be around shoulder width apart and the bar should lie comfortably in your hands.
Movement
The movement is slightly more complex and involves the individual dipping into what is similar to a squat position. During the dip phase, it should feel similar to the front squat, which is when your rear goes down straight to your heels without lifting the heels from the ground.
During the dip movement, you will build up plenty of explosive power, which would help you drive the bar overhead. The movement starts by driving up using the leg muscles and catching the bar overhead with the shoulders and arms.
One leg should go back, whilst the other goes forward to create stability, which is called the split movement and this would allow you to have more stability when catching the bar. Once the bar is overhead, you will lock the elbows and keep the bar in place for a specific time before dropping it back to the ground.
Photo credits: Unsplash
How To Improve Olympic Lifts
1. Follow A Structured Program
One of the best ways to make sure you can improve your Olympic lifts would be to follow a well-structured program. Olympic weightlifting programs are designed to help you develop different muscles which should assist with the Olympic lifts.
2. Don’t Start Too Heavy
A big mistake many beginners make is to start too heavy with their lifts. However, you don’t need to start too heavy. By starting with a lower weight, you can focus on improving your form and establishing muscle memory.
3. Enlist The Help Of A Coach
Many weightlifting coaches often have years of personal lifting experience. As a beginner, you might see online videos. However, the help from a professional weightlifting coach would ensure that you can improve your form and movements.
4. Be Consistent
Many lifters actually hate doing Olympic lifts. However, they become good at it through sheer consistency and persistence. If you want to make sure that you can improve your lifts, it would be much better for you to remain consistent and train even when you don’t want to.
How Often Should You Do Olympic Lifts In CrossFit
CrossFit has a focus on training the full body and involves numerous exercises that include HIIT and body weight. Determining how often you should integrate Olympic lifts can be challenging and would vary depending on your goals.
Since many CrossFit athletes train at least five days per week, you should try to keep your Olympic lifts to a maximum of 2 to 3 days per week. While these workouts are incredible to build strength, the body is not meant to perform these workouts daily and they should be limited. A solid Olympic lifting program will give you all the guidance you need to successfully perform Oly routines.
And if you are a Crossfit fan and want to focus on Olympic lifts we recommend checking this program from Oleksiy Torokhtiy.
Conclusion
Olympic lifts are a great way to enhance your CrossFit journey. There are numerous benefits to adding Olympic lifts to your routine, which would allow you to significantly increase your strength. We would love to see some of your comments on which Olympic lifts you think are the best to add to your CrossFit routine.
If you love CrossFit, you should check out our events page for CrossFit events in the US.
Photo credit: Photo by Frans van Heerden from Pexels
