Close Menu
    What's Hot

    Peptide Hubs Fat Loss Guide: Semaglutide vs AOD9604

    May 6, 2025

    Cutting-Edge Gear for Cutting Season: Dragon Pharma Picks

    April 6, 2025

    3 Steps To Amazing Abs

    April 3, 2025
    Facebook X (Twitter) Instagram
    Facebook X (Twitter) Instagram
    RxBodybuilders.com
    • Home
    • Bodybuilding
      1. Top Bodybuilders
      2. View All

      Pauline Nordin

      June 12, 2019

      Reda Zine

      May 2, 2019

      Bill Katsimenis

      April 29, 2019

      Fernando Abaco

      November 15, 2018

      Cutting-Edge Gear for Cutting Season: Dragon Pharma Picks

      April 6, 2025

      Pharma Grade Steroids: Things To Know About Anabolics

      November 23, 2024

      Masteroxyl 200 Is Used in Pre-Competition Cycles

      November 9, 2024

      Myths About Bodybuilding, Bodybuilders, Diet and Training

      November 5, 2024
    • Training

      3 Steps To Amazing Abs

      April 3, 2025

      Building Outstanding Pectoral Muscles

      February 27, 2025

      How To Avoid Bicep Pains After Training

      February 24, 2025

      Adding Glute Mass Guide

      August 23, 2024

      Breaking Bench Press Sticking Points

      August 20, 2024
    • Steroids
      1. Steroid Sources
      2. View All

      DragonPharmaSteroids.com Reviews: Why It Stands Out as a Legit Supplier

      November 11, 2024

      How to Choose the Best Steroid Supplier?

      August 18, 2024

      Testosterone.to Reviews

      January 27, 2023

      Steroid.biz Reviews

      May 25, 2022

      Cutting-Edge Gear for Cutting Season: Dragon Pharma Picks

      April 6, 2025

      Proven Techniques to Buy Decaplex 250 Online

      March 30, 2025

      Post Cycle Therapy Optimizes Your Fitness Journey

      March 27, 2025

      Primobolan 200 Helps In Faster Recovery of Training Muscles

      March 21, 2025
    • Nutrition

      Healthy Bulking Practices

      March 24, 2025

      Supplement Q&A – Fat Loss Creams

      June 10, 2024

      The Best Carbohydrate Sources

      June 9, 2024

      The Best Gym Beverage?

      June 8, 2024

      The Effectiveness Of Protein Consumption In Your Bodybuilding Training

      May 30, 2024
    • Weight Loss

      Buy Dragon Pharma Semaglutide: The Key to Rapid Fat Reduction

      November 20, 2024

      How To Burn Excess Body Fat

      August 14, 2024

      How To Burn Fat Fast

      August 11, 2024

      Essential Training Tips For Lasting Weight Loss

      March 21, 2024

      Tips For Getting Your Belly Fat Disappear

      March 18, 2024
    • Resources
      • Bodybuilding Steroids Guide
      • Steroids Labs Reviews
    RxBodybuilders.com
    Home»Bodybuilding»Build Solid Strength And Crazy Conditioning
    Bodybuilding

    Build Solid Strength And Crazy Conditioning

    rxbodybuildersBy rxbodybuildersNovember 30, 2018No Comments6 Mins Read0 Views
    Build Solid Strength
    Share
    Facebook Twitter Reddit Telegram Pinterest Email

    Olympic weightlifting has emerged from its place in the shadows and is no longer just a sport in the Olympic Games. With the popularity of CrossHit, weightlifting has found its way into mainstream fitness as it has moved from elite gyms to certain health clubs that now supply bumper plates for their members.

    Along with the newfound popularity of this form of full-body lifting, however, has come a plethora of lifters who have good intentions but who use the exercises incorrectly. Weightlifting was initially designed to measure an athletes power, strength, flexibility and mental grit. In order to lift a heavy amount of weight above your head in either a clean and jerk or snatch, you need to have all of your muscles firing on all cylinders. Now, because these lifts are considered full-body exercises and high-intensity work usually encompasses full-body movements are being incorporated into high-intensity-training workouts.

    I am not a fan or advocate of the trend. Using the clean and jerk or the snatch in high-intensity training that is designed to produce extreme fatigue and exhaustion is just not a good idea. Most lifters are amateurs at best, and with the high level of technical proficiency these lifts require, dangerous consequences can arise.

    IN A SPLIT JERK YOU CATCH THE BAR IN A SPLIT STANCE, WHILE A SQUAT JERK INVOLVES A SQUAT STANCE.

    how to weight liftThat said, I am aware that many people still use those valuable exercises as part of conditioning workouts. In order to do that

    and still enforce safety and high-intensity effort, you can try ‘weightlifting complexes! They’re a great way to build strength and even work capacity. They’re also great for lifters looking to learn flawless weightlifting technique and for improving conditioning. If you want a workout that will leave you totally exhausted and mentally wrecked, this may not be the one for you. But, if you need help with your Olympic lifts and want a challenging routine for building strength and total-body fitness, it will serve you very well.

    These routines already assume that you have a baseline understanding of how to perform the clean and jerk and the snatch. They also assume that you understand the accessory movements that are used to build proficiency in both lifts, such as the front squat and deadlift.

    Complexes are great because they force you to perform multiple movements without putting down the bar or taking a rest. That helps to build strength because of your time spent under tension and work capacity because of the constant movement. What makes these complexes challenging and great for building strength is that you are working with close to 75 per cent of your maximum weight on each lift. That helps you find a balance of strength work and conditioning work.

    proper weightlifting

    CLEAN AND JERK COMPLEXES

    Place about 80 per cent of your one-rep max on the bar. Grab the bar in a clean grip, and perform the following:

    1. Deadlift. You do this like a snatch-grip deadlift, except your hands are in the clean position. After you stand up, return the bar to the floor and immediately do the following:
    2. Squat-clean with a three-second pause at the knees. This is great for building tension on your posterior chain and also enables you to work on your positions with Olympic lifting. With your hands still in the clean position, stand up by pushing your knees back, keeping your weight on your heels, and assuming a vertical shin angle. Pause with the bar at your knees for three seconds, and then from that hang position perform a squat clean. Remember that in a squat clean you should catch the bar at its highest point and ride it into a full squat. Alter you stand up from your squat, immediately perform:
    3. Squat thruster. Use the momentum of standing up from your squat clean to launch the bar overhead. Once you have successfully locked out, bring the bar back down to your shoulders and perform:
    4. Split jerk or squat jerk. Use either movement, depending on your comfort level. In the split jerk you catch the bar in a split stance, while the squat jerk involves a squat stance. The jerk can he done in different ways, so feel free to choose whatever technique you like.

    Perform three to five sets of this complex, or lighten the load and do more sets.

    Weightlifting complexes like this are great for amateur lifters looking to build strength and capacity and get comfortable in different positions while working under the bar. If that’s you, I would advocate performing five sets, working up to the final 75 per cent of your one-rep max on a regular clean and jerk.

    If you want more intensity or a more metabolic training effect, perform the complex while taking only a 30-second rest between sets. Keep the load at 75 per cent, and keep going until you can no longer hold the bar between exercises or until you miss a rep.

    The final alternative is to perform this complex as a great finisher to a training session. Lighten the load, and repeat the sequence for 10 minutes, trying to complete as many rounds as possible in that time.

    IN ORDER TO LIFT A HEAVY AMOUNT OF WEIGHT ABOVE YOUR HEAD IN EITHER A CLEAN AND JERK OR SNATCH, YOU NEED TO HAVE ALL OF YOUR MUSCLES FIRING ON ALL CYLINDERS.

    As mentioned above, this discussion assumes that you already have a sound understanding of the Olympic lifts. Complexes like this one are not meant for the uninitiated. If you are new to Olympic lifting, find a coach in your area and begin getting more experience under the bar before you start performing high-level complexes.

    Ultimately, weightlifting exercises are a great tool for anyone looking to improve bis or her overall performance, strength, power and fitness. When you begin to combine this type of training with conditioning, however, the risks are increased. Finding the balance between strength and conditioning training is sure to increases your potential. These complexes help to bring both training spectrums into play. Give them a shot the next time you dedicate some time to your weightlifting.

    Share. Facebook Twitter Pinterest LinkedIn Telegram Reddit Email
    Previous Article10 Cardio Training Tips To Get You Pumped
    Next Article Buying Steroids From a Safe, Reliable Source – BuySteroids.WS
    rxbodybuilders

    Related Posts

    Cutting-Edge Gear for Cutting Season: Dragon Pharma Picks

    April 6, 2025

    Pharma Grade Steroids: Things To Know About Anabolics

    November 23, 2024

    Masteroxyl 200 Is Used in Pre-Competition Cycles

    November 9, 2024

    Myths About Bodybuilding, Bodybuilders, Diet and Training

    November 5, 2024

    Buy Steroids to Find Enjoyable Boosts to the Body

    September 6, 2024

    Adding Glute Mass Guide

    August 23, 2024
    Add A Comment
    Leave A Reply Cancel Reply

    You must be logged in to post a comment.

    Welcome to RxBodybuilders!

    RxBodybuilders – the world’s leading steroids information project.

    Since our inception, RxBodybuilders.com has always had one clear consistent mission: to be the world’s leading provider of Bodybuilding Information for Pros And Amateurs alike and to be 100% unbiased.

    Top Popular Bodybuilders

    Brandon Curry

    January 28, 2012

    Mickey Hargitay

    March 2, 2012

    Marcos Chacon

    January 16, 2012

    Danny Padilla

    April 2, 2012

    Lee Haney

    February 28, 2012
    Don't Miss

    Selecting The Right Grips and Angles

    By rxbodybuildersAugust 13, 20150 Views

    When it comes to training the muscles of the body, slight variations on the angles…

    Stimulated Bodybuilding

    May 2, 2024

    RoidsMaLL.to >> Legit Steroid Supplier

    October 23, 2019

    Supersetting For The Biceps, Triceps and Forearms

    May 16, 2024
    About Us
    About Us

    At RxBodybuilders, we are committed to delivering unbiased, in-depth bodybuilding insights for both amateurs and seasoned pros. Our mission is simple: to be the go-to resource for expert training guides, supplement reviews, nutrition strategies, and performance-enhancing insights. Whether you're looking to build muscle, shred fat, or optimize performance, we provide trusted, science-backed content to help you achieve your goals. No hype. No bias. Just real bodybuilding knowledge.

    We Recommend

    Proven Techniques to Buy Decaplex 250 Online

    March 30, 2025

    Post Cycle Therapy Optimizes Your Fitness Journey

    March 27, 2025

    Healthy Bulking Practices

    March 24, 2025
    Latest Updates

    Peptide Hubs Fat Loss Guide: Semaglutide vs AOD9604

    May 6, 2025

    Cutting-Edge Gear for Cutting Season: Dragon Pharma Picks

    April 6, 2025

    3 Steps To Amazing Abs

    April 3, 2025
    Facebook X (Twitter) Instagram Pinterest
    • Home
    © RxBodyBuilders.com 2010 - 2025, All Rights Reserved.

    Type above and press Enter to search. Press Esc to cancel.