4 core exercises to help your olympic lifts

Unbelievable abs? In Olympic weightlifting the core is always used in more of an isometric and stabilizing manner. The abs are never actually crunched and in flexion as in sit-ups and crunches. In this regard doing crunches and sit-ups then will have almost no transfer over to Olympic lifting. Instead core work for Olympic lifters should be performed as isometric holds or where other parts of the body are moving while the core is stabilized. Examples of great exercises that will transfer over to Olympic lifting are planks, isometric positional holds with a barbell, Hyperextension holds on a GHD machine, and weighted leg extensions. While doing planks the athlete should keep their core tight and not allow their abs to sink into the ground. Ideally this should be held for 30 seconds to around 2 minutes. For isometric positional holds the weight should be around 85-95% of the athletes best clean or snatch and the position should be held around 10 seconds. Hyperextension holds on a GHD machine should be done around 15-30 seconds and depending on the strength of the athlete a barbell may or may not be used. For weighted leg extensions a plate should be put on the shins while the athlete extends the legs out and then brings them back to the body. Make sure to keep the small of the back flat against the ground and the feet do not return to the ground while performing this exercise. The rep scheme should be 10-15 reps of this.

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