10 Fitness Challenges (Part 4)

This time we will focus on the Olympic lifts. Both of these exercises require every muscle in your body working together and so will only be learnt once you have a solid grasp on the fundamentals of each lift.

7. Learn to Clean and Jerk
The clean and Jerk is the combination of two distinct movements taking the bar from the ground to the shoulders and then from the shoulders to overhead. You will first start with Clean progressions and drills for completing the Split Jerk. Exercises you must train first include the Deadlift, Front squat and Push Press/Jerk. You will definitely need the trainers help here and it is not something you will learn quickly. For those of you who are proficient in the lift, your aim will be to lift 1.5x your bodyweight.

8. Learn to Snatch
The Snatch also takes the bar from the ground to the overhead position but only requires one movement. If you are familar with the clean movement pattern then the Snatch will be easier to learn. You must be confident in Overhead Squatting before attempting to learn the Snatch progressions. Once you have spent a while honing your skills your aim will be to lift a bodyweight Snatch.

Good luck with working on these advanced techniques and post your efforts to comments!