Olympic Lifting without using the Olympic Lifts...

The Olympic Lifts (i.e. Snatch + Clean & Jerk) are quite possibly two of the mot beneficial movements anybody can perform. They're a phenomenal bang-for-your-buck movement as they provide the perfect mix of power, explosiveness, strength, and speed. But the caveat lies in their complexity, as they're very technical movements that require a lot of skill and take a long time to learn and master... But, there's good news...

Triple Extension - The Youth Academy

Look at any Olympic Lifter and they're essentially the definition of a what we could call a complete athlete... They're excellent in all the facets of performance we like to develop - they're flexible, strong, explosive, powerful, and quick. All of which comes from the movements they train and develop - the snatch and the clean and jerk

These two movements are some of the most powerful we could perform, but the bad news is that technique is king, and to learn these skills takes a lot of time - something that non-Olympic lifters don't have a lot of... but the good news is, there are derivatives of these lifts that young athletes and non-Olympic lifters can use to gain the same benefits

We know how powerful these movements are at developing power, strength, speed, and explosiveness - which is why here at The Academy, I love utilising derivatives of these movements with our kids. Movements such as the DB snatch, DB clean & jerk, dead ball throws, box squats, and jumps of all varieties

Triple Extension - The Youth Academy
Lincecum - The Youth Academy

The reason that all of these derivatives work is they train and develop the "triple extension" component of the two original Olympic lifts - whereby the hips, knees, and ankles all extend in a phenomenally powerful combination to produce massive amounts of force. The best news being these derivatives allow us to gain the benefits of the original lifts "triple extension" whilst immensely minimising the risk of injury and speeding up the learning curve

This triple extension is so powerful that it has oftentimes been dubbed as the "key to athletic performance" - which is why it's so powerful of a skill to teach young athletes. As when you look at the majority of athletic movements, this powerful extension of the ankles, knees, and hips is involved - like running, jumping, and "cutting" (agility) to avoid an opponent

So instead of shying away from these more "complex" movements, we wholeheartedly advise young athletes to utilise the derivative movements of the core olympic lifts to develop themselves


Below are images of some of the derivative movements we love to utilise

DB Snatch

DB Snatch

Med Ball Vertical Toss

Med Ball Vertical Toss

Med Ball Overhead Toss

Med Ball Overhead Toss

Box Jump

Box Jump

Nick Maier