So its Monday, National Chest Day! You and your workout partner have just finished the chest workout routine..the same routine that you have done for the past 6 months. Every Monday its chest day, and quite frankly you are getting tired of it.
This particular Monday you notice an older lady in the gym doing a routine that you have never seen done before. Quick, explosive movements, deep squatting with a barbell being thrusted overhead, high intensity lifting! You are amazed at the skill and precision of her weightlifting movements, and you ask her what it is that she is doing. Her response: “Olympic lifting Bro!”
What Is Olympic Weightlifting?
By definition, Olympic style Weightlifting is an athletic discipline in the modern Olympic programme in which participants attempt a maximum-weight single lift of a barbell loaded with weight plates. It requires a combination of strength and explosive lifting technique to perform the many different variations of lifts.
The two main lifts are the Clean and Jerk and the Snatch.
The clean and jerk is comprised of two dynamic movements. The clean portion consists of the lifter moving a weighted barbell from the floor to a racked position across the deltoids and clavicles. The jerk portion involves lifting the weight above the head until the arms are straight and the bar is stationary.
The objective of the snatch is to lift a barbell from the platform to locked arms overhead in a smooth continuous movement. The barbell is pulled as high as the lifter can manage (typically to mid chest height) (the pull) at which point the barbell is flipped overhead.
Properly executed, the snatch and the clean and jerk are both dynamic and explosive and provide a solid foundation for the different variations of the olympic lifting exercises.
Benefits of Olympic Weightlifting and natural Testosterone Optimization
This style of training greatly benefits not only elite athletes and agile individuals but can also have a positive impact on people of all levels of fitness.
According to M.H. Stone, Medicine, Science and Sports Exercise (1990), in an 8 week Olympic weightlifting program study, participants lowered their resting heart rate by 8%, lean body weight increased by 4%, fat dropped 6%, and systolic blood pressure decreased by 4%.
Testosterone is optimized significantly by performing Olympic lifting routines. This style training recruits maximal motor units and employs full body explosive movements at high intensity intervals that raise natural T levels in the body in a way that regular weight training routines cannot replicate. This not only improves hypertrophy and muscle building but also enhances everyday quality of life. No need for synthetic hormone spiking pills or steroids for that matter. Hopefully in the near future, this ideology can become more well known in professional sports and become a catalyst for a different method of testosterone optimization OTHER then steroids! We’ll see!
Improving Bone Health and Preventing Osteoporosis
Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue leading to enhanced bone fragility and an increase in fracture risk. 55% of people 50 years and older are at risk to contract osteoporosis. This disease also greatly affects women during the stages of menopause.
In order to avoid low bone mass in old age, we should train to maximally elevate our peak bone mass. To put it simply the greater the bone mineral density (BMD) the less chance of osteoporosis occurring. Bone mineral density measures the mineral density, such as calcium, in the bones. Calcium is also constantly being added and removed from bones and when it is removed faster than it is added then the bones become weaker and are more susceptible to fractures. Olympic weightlifting has the ability to develop strong healthy bones that are resistant to fractures. I greatly recommend this training to everyone especially women and people over the age of 50. Save your bones people!
Sound interesting? Want to know more? Then contact me for more info or training! I am an NASM (National Academy of Sports Medicine) certified personal trainer and hold additional certifications in the NASM accredited Osteoblast course which is an in depth certification on Olympic Weightlifting routines and bone disease prevention methods.