Ultimate Olympic Weightlifting

Name: Ultimate Olympic Weightlifting | A Complete Guide to Barbell Lifts-from Beginner to Gold Medal
Brand: Ulysses Press
Price: 15.28 EUR
Availability: OnlineOnly

A Complete Guide to Barbell Lifts-from Beginner to Gold Medal

Dave Randolph(Autor*in)

Ulysses Press

1. Auflage

Erschienen am 7. Juli 2015

160 Seiten

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978-1-61243-466-7 (ISBN)

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Inhalt

Intro
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
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
Deadlift
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 Jump
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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