The two-day StrongFirst O-Lifting seminar applies universal strength principles to Olympic-style barbell lift variations to build greater speed, power, and strength. Thanks to their explosiveness, with quick accelerations and transitions from hip extension to hip flexion, and their high coordination demands, Olympic-style lifting (also known as weightlifting) has been an athletic development staple since the dawn of the strength and conditioning profession to build quicker more powerful athletes.
We designed this seminar specifically for individuals interested in learning proper weightlifting mechanics to ultimately increase their power and athletic ability.
Attendees will learn:
1. Mobility assessments and improvement strategies for wrists, shoulders, thoracic spine, hips, knees, and ankles
2. Foundational barbell lift positions on which Olympic-style lifts are built:
- Front Squat
- Overhead Squat
- Military Press
- Romanian Deadlifts (RDL)
- Push Press
3. Olympic-style lifts:
- Hang Clean/Snatch
- Muscle Clean/Snatch
- Clean/Snatch Pull
- Power Clean/Snatch
For the garage gym minimalist—increase your training options with new barbell skills. Equipped with a barbell and no squat rack to work from, your lifting options are limited. Once you know how to safely clean or snatch a barbell to your front rack or overhead, a new world of options opens up to you. Clean to front squat to push press complexes are brutally effective at not only developing strength, but also for muscular hypertrophy. This is how the Olympic lifters of yesteryear trained their impressive strength, power, and physiques.
For the athlete or strength coach—build your athletes with quick lifts. We’ve known for some time that elite athletes aren’t separated via their ability to express strength, but power, and the Olympic lifts teach the rapid transition for extension to flexion which trains the CNS to go from on to off extremely fast.
For the barbell strength athlete—learn the lifts that train your ability to fire faster, and relax faster, exactly what you need to go from good to great. The Power lifts (slower, heavier grinds) are great, but even the great Andy Bolton did power cleans early in his cycle to increase his ‘speed of pull.’ Westside Barbell developed the dynamic effort method to drive the speed of movement. The Olympic lifts are another fun way to challenge your development in the weight room that really blends together a love for the barbell and the kettlebell. Pavel has often discussed that elite level athletes have the ability to go from maximal tension to relaxation faster than their competitors. The nature of Olympic lifts, explosive hip extension followed by fast hip flexion, teaches athletes this exact thing. The barbell power clean or power snatch can also be easily loaded heavier and heavier, unlike kettlebells which require a large assortment of sizes to accommodate an athlete who is getting stronger.
For the kettlebell specialist—upskill your strength, explosiveness, and power with a new tool. As you know, kettlebells build a robust foundation of strength and skill. That foundation is what built Russian heavyweight champion Olympic weightlifter Alekseyev Vasily… Like Alekseyev, come find out that next step in your evolution.