The Advanced Strength Training Exercises such as power cleans, power snatch, clean pulls and deadlifts are great exercises to develop strength power and size. So why do many trainers not use these Advanced lifts?
All the way from Germany Candy Wergner – Sydney AST Course- Learning the Advanced Strength Training techniques
I believe there are three main factors that often deter trainers from using these advanced lifts.
1. Safety
2. Sequencing, Progressions and regressions are not understood
3. Limited exposed to these lifts
1. Safety
Many trainers believe that Olympic lifts are unsafe. At the Performance Training Institute we believe, have developed and teach the following five pre-requisites for trainers to understand and develop the confidence to use these extremely beneficial exercises, with suitable clients.
Five Point Check List for Olympic Style Lifting
Prior to conducting a program involving Advanced Strength Training the following screening process should be undertaken to ensure that the participant is ready to begin.
Single Leg Squat – Participant should be efficient in performing 10 single leg squats, maintaining proper alignment through the ankle, hips and knees
Thoracic Extension – With arms overhead the participant should be able to reverse their thoracic curve. This is particularly important in any overhead lift.
Deadlift – The participant should be able to maintain optimal technique throughout the dead lift movement, also maintaining proper postural alignment.
Isometric Back Strength Test – Have the subject lie prone over a swiss ball, arms outstretched holding onto a fixed object. The subject’s legs should then be raised into a position that places them parallel to the floor. The participant needs to be able to hold this position for at least 2 minutes ideally between 3 to 4 minutes.
Training Age – Only participants with a training age > 6 months should begin a training program that incorporates the Olympic lifts.
If a person can not perform any of the Five Check list points they need to work on and develop the required ability before undertaking Olympic style lifts.
Over the coming weeks we will go through each of these five Points in detail and outline why they are important, what to do if your client cannot achieve each of these components and how to progress your clients to achieve each of these pre-requisites for advanced lifting.
