Why Don’t Olympic Weightlifters Overhead Squat?
What Is The Problem With Olympic Weightlifting?
Olympic weightlifting is a sport that involves two teams of six athletes each competing against each other for the most points. Each team consists of four lifters, one from each position (squatter, bench presser, deadlifter and clean & jerker). These lifters have to lift a barbell (or similar object) with their own bodyweight. They do not use any equipment such as straps or weights.
The goal of the competition is to lift the heaviest weight possible while keeping your opponent off balance and out of position. You may think that lifting a heavy weight is easy, but it isn’t! It requires great strength, coordination and mental focus. If you want to compete at the Olympics, you need to be able to perform these skills.
There are many advantages of using the overhead squatting technique over conventional training methods. Here are some reasons why Olympic weightlifting is superior:
It’s safer than traditional training methods. In traditional weightlifting, there is a risk of injury due to improper form and poor technique. In fact, the injury rate for traditional weightlifting is very high. Overhead squatting techniques are used to prevent injuries and keep you safe while working out.
It builds your body. Olympic weightlifting will help you build a strong and muscular body without adding extra bulk. It helps you gain the strength and flexibility that you need in your glutes and hamstrings for running, jumping and other explosive movements. You will improve your posture and back strength, making daily life easier. It’s a great way to help you lose weight. In just a few weeks of beginning to lift, you will notice a change in the size and shape of your body. It is one of the best ways to maintain flexibility, agility and endurance.
Overhead squatting techniques are an investment in your long-term health and well-being.
Exercises For Your Why Don’t Olympic Weightlifters Overhead Squat?
Olympic weightlifting should be the foundation of your training routine. You should include it in your weekly training schedule. To get the most out of these exercises, make sure you learn how to do them properly. Take a course or consult an experienced trainer at your gym to avoid injury.
High-pull from blocks: This exercise helps develop your explosive power and builds flexibility in your hips and legs. You need a barbell with weight plates and a platform to do this exercise. Start by placing the barbell on the platform at knee height. Grip the bar using an overhand grip and keep your back straight.
Pull the bar upwards with your arms while bending your legs. When the bar reaches your knees, explode upwards and jump. As you are in the air, rotate your wrists so that your hands are no longer facing away from you but towards you. This action will cause your hands to move under the bar. Catch the bar on your shoulders and bend your knees quickly to absorb the impact of the barbell. When you land, make sure your legs are straightened and the bar is balanced on your shoulders.
Front squat: If you suffer from knee pain when doing the high pulls, front squats are a good replacement. It strengthens your quads, hamstrings and glutes. Place a barbell in front of you and grip it with your hands a little wider than shoulder-width. Your upper body should be bent forward so that it is parallel to the ground.
Your legs should be at a right angle. Keeping your torso as straight as possible, bend your knees and slide the bar down your legs until it reaches your feet. When the bar reaches your feet, push your knees outwards to allow the bar to move further down your legs. Keep bending your knees until you can grip the bar with your heels. Release your knee bend and come back up.
Snatch from blocks: You will need a platform and a barbell to do this exercise. Load the bar to your desired weight. Place the bar on the ground. Stand with your feet a little wider than shoulder-width apart and bend your knees slightly.
Keep your back straight, head up and shoulders back. Bend at your knees and waist to grip the bar just outside your legs with an overhand grip. When you grip the bar, keep your arms straight. Pull the bar upwards while keeping your arms straight. When the bar reaches your knees, jump and shrug your shoulders while pulling with your arms. This will lift the bar in an overhand arc so that it clears your knees. The momentum of the bar will carry it upwards at which point you shoot your elbows underneath the bar to catch it just above your shoulders. When you catch the bar, bend your knees and hips to absorb the impact.
Overhead walking lunge: This strengthens your glutes, legs and core. Place a barbell on your shoulders behind your neck. Your palms should be facing forward. While keeping the bar in place, step forward with one leg and bend both of your knees until they are at a 90-degree angle.
Do this by flexing your front knee and pushing your rear knee backwards. When your front leg is bent at a 90-degree angle and your back leg is straight, push off the front leg and bring the back leg forward so that you are in a forward lunge position. You should now have one leg in front of you and one leg behind. Push off the front leg and bring the other leg forward. Keep alternating your legs and do not allow the bar to drop.
These are five great exercises that you should definitely try if you want to improve your strength and abilities as a powerlifter. You can either use these as a warm-up or as a warm-down, or even as part of your regular training routine. As always, when you are performing these exercises make sure that you are performing them safely and that you are using good form. These exercises can be used for all levels of lifters, from beginner to elite.
Working hard in the gym will definitely pay off when it comes to competing. Always remember to push yourself and never give up because you never know what you are truly capable of achieving until you try. If you ever need some extra motivation, take a look at some of the best powerlifting quotes out there.
Sources & references used in this article:
You don’t know squat without an active hip by M Rippetoe, S Bradford – Crossfit Journal, 2008 – crossfitdenver.com
Why the Olympic Lifts Belong in High School Athletic Development and Performance Programs by S Luttrell, U Level – nhssca.us
Examining ways to improve ankle mobility during the overhead squat lift by G Larson – 2014 – udspace.udel.edu
Effects of stretching and warm-up routines on stability and balance during weight-lifting: a pilot investigation by R Adelsberger, G Tröster – BMC research notes, 2014 – Springer
Powerlifting Professor Sheiko-from Russia with Strength (part 1) by A Zinchenko – sciencestrength.com
Why you should sprint train by T Leyland – CrossFit Journal, 2007 – library.crossfit.com
Kinematic and electromyographic analysis of the overhead squat in individuals showing excessive medial knee displacement by RAS Dinis – 2016 – repository.utl.pt