Ultimate Olympic Weightlifting by Randolph, Dave -- Read -- Imperial Library of Trantor

Index

Cover Title Page Copyright Contents Part 1: Overview

Introduction Why Olympic Weightlifting? History of Olympic Weightlifting What Is Olympic Weightlifting? CrossFit & Olympic Weightlifting Equipment Safety Nutrition Olympic Weightlifting Basics Are You Ready to Olympic Lift?

SA 1: Overhead Wall Touch SA 2: Overhead Squat SA 3: Overhead Squat with Elevated Heel SA 4: Bodyweight Squat Hurdle Step Assessment Lunge Assessment Shoulder Mobility Assessment 2 Active Straight-Leg Raise (ASLR) Assessment Trunk Stability Push-Up (TSPU) Rotary Stability

Part 2: The Programs

Phase I: Beginner Program Phase II: Intermediate Program Phase III: Advanced Program

Part 3: The Lifts

The Clean

Hang Position Muscle High Pull High Pull Scarecrow Clean Muscle Clean Hang Power Clean Hang Clean First Pull Clean-Grip Halting Deadlift Power Clean from the Floor Full Clean

The Jerk

Press from Behind the Neck Press Push Press from Behind the Neck Push Press Power Jerk from Behind the Neck Power Jerk in Front of the Neck Split Jerk

Snatches

Overhead Squat Snatch Pull Snatch High Pull Muscle Snatch Snatch from the Scarecrow Snatch First Pull Halting Deadlift Hang Power Snatch Two-Phase Snatch Power Snatch from the Floor Hang Snatch & Squat Hang Snatch Full Snatch Full Snatch with Split Stance

Part 4: Assistance Lifts & Exercises

Deadlifts

Conventional Deadlift Romanian Deadlift (RDL)

Squats

Bodyweight Squat Barbell Front Squat Barbell Back Squat Sots Press Goblet Squat Kettlebell Front Squat Kettlebell Double Dead Clean

Kettlebell Snatches

One-Arm Kettlebell Dead Snatch

Box Jumps Lunges

Split Squat Forward Lunge Reverse Lunge Jumping Lunge

Overhead Presses

Barbell Overhead Press Barbell Behind-the-Neck Press

Other Fundamental Exercises

Push-Up Spiderman Push-Up Quad Press Quad Hop Bootstrapper Pull-Up Chin-Up Inverted Row Forearm Plank High Plank Super Plank Side Plank Side Plank with Hip Raise Kettlebell Slingshot Kettlebell Turkish Get-Up Carioca Fast Feet Drill Burpee Mountain Climber

Crawling

Bear Crawl Spiderman Crawl Spiderman Push-Up & Crawl

Skipping

Marching in Place Walking with Knee and Arm Raise Skipping Forward Side Shuffle Sprinting

Heavy Rope Training

Double Wave Alternating Waves In/Out Waves

Carries

Farmer’s Walk Rack Walk Waiter’s Walk Bottom’s-Up Walk Goblet Carry

Part 5: Exercise Fixes

Quad Extension Rotation Forearm Wall Slide Back-to-Wall Arm Slide Band-Assisted Pec Stretch Spiderman with Rotation Halo Shoulder Dislocate Side-Lying Windmill Bretzel Lat Stretch with Band Arm Bar Standing Knee-to-Wall Ankle Mobility Toe Pull 1 Toe Pull 2 Calf Stretch Lower Legs Roller Release Hip Rock Back Leg-Abducted Rock Back Face-the-Wall Squat Leg Lowering 1 Leg Lowering 2 One-Leg Glute Bridge Dead Bug (Bent Knees) Dead Bug (Straight Legs) Glute Bridge Barbell Hip Thruster Half-Kneeling Hip Flexor Stretch Arm Screw Forearm Plank High Plank Bird Dog Half-Kneeling Band Pull Half-Kneeling Band Press Pallof Press Lower Body Rolling Upper Body Rolling

Acknowledgments About the Author

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