CrossFit Sweat Shop – Walnut Creek

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Olympic Weightlifting – Strength

Looking to improve your Clean & Jerk and Snatch? Check out this article!

Although practicing the clean & jerk and snatch themselves are great ways to improve the lifts, there or other exercises that can help reach your long term goal and avoid any plateaus that you may have run into. A lot of the exercises that the author, Daniel Camargo (which I tend to read a lot of his articles), recommends are ones that we normally incorporate as strength in our programming at the Sweat Shop. But, what I read that I really wanted to share with all of you is how he breaks down his assistance exercises into 3 different groups: Squatting, Pulling, and Overhead.

Here’s a list of some Assistance Exercises to consider:

Squat

Pulling

Overhead

Back Squat

RDL (Romanian Deadlife)

Strict Press

Front Squat

Deadlift

Push Press

Pause Squat

Snatch High Pull

Power Jerk

Single Leg Squat

Clean High Pull

Rack Jerk

Deep Box Jump

Snatch Grip Deadlift

Behind the Neck Jerk

Overhead Squat

Snatch Grip RDL

Snatch Press

Lift Offs

Muscle Snatch

Press in Split Position

Behind the Neck Press

 

Along with practicing the clean & jerk as well as the snatch, try and incorporate an exercise from each category every week for a few weeks and see what happens! Remember, consistency is key and we are looking for long term strength/improvement instead of quick fixes. Be patient, and if you don’t know what some of these exercises are feel free to ask one of your coaches! Lastly, if improving your lifts is something you are really serious about and would like a little more guidance than the coaching you receive during class, feel free to ask your coaches about private sessions as well! It’s a great way to get one on one/personalized coaching, personal programming, and provides a safe environment for you to learn exercises we don’t necessarily utilize in classes!

Either way, remember to check out the article here!

About Marko

CrossFit Sweat Shop Coach since 2014

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