How to Select a Superior Quality Olympic Weight Set for Olympic Weight Lifting

Article by Ryan Shanezorg

When you decide to start looking for a high quality weight lifting set, there are a few factors to think about to make sure you can find a set that is worth your money. If you should purchase steel plates or rubber bumper weight plates is the 1st factor, and the second factor is the quality of the bar.

The initial aspect to consider is actually if the weight set includes metal weights or rubber bumper plates. Steel weight plates tend to be cheaper, and for that reason you will likely only need to think about bumper plates if you anticipate doing a lot of Olympic lifting.

Bumper plates enable you to drop your barbell without leading to harm to the barbell or the floor. Therefore, they’re perfect for Olympic strength training. Any time you see the Olympic lifters on tv, they’re using bumper plates. They also use the kind of rubber bumper plates that have a big steel disc in the middle, encircled with a layer of rubber. They are higher quality in comparison to the rubber bumper plates that are mainly rubber with a small metal ring at the center. The reason for that is that this large steel disc helps to ensure that they last longer, while the little metal band in lower quality bumper plates can easily deform over time and grow worthless.

The next aspect to look at in an Olympic weight set is the quality in the barbell. Some Olympic weight sets will include a barbell that doesn’t possess collars that spin very well, and thus is going to be completely worthless for Olympic lifts. An excellent Olympic weight set should include a high quality barbell that can be used for Olympic lifting. If you’re really serious about executing moves like the snatch or perhaps clean and jerk, you should probably buy bearing barbell, that should rotate easier compared to the normal bushing barbell. In the event you will largely be doing deadlifts, squats, and also presses, then a bushing barbell will probably be fine.

The actual distinction involving a bushing barbell and a bearing barbell is due to the turn of the sleeves when they are loaded with weight plates. A bearing barbell can spin much easier and thus much faster while you whip your bar up and over your head. This can be critical since the less difficult your sleeves spin, the less tension is put on your wrists. A good bushing barbell, nonetheless, is okay for blended use between the quicker Olympic lifts, and the slower power lifts.

The combination of a great set of bumpers along with a high quality barbell will help you to develop muscle mass as well as strength faster than you believed possible.

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Training Regimen for Olympic Lifting

If Olympic lifting is very successful at increasing strength, power, co-ordination and balance, why aren’t more people doing it?  The answer is Olympic lifting is hard. Bicep curls and machine presses are a breeze in contrast; they need little assist or spotting in order to do them well. Olympic lifts require qualified instructors who can break them into digestible steps and show you how to do them correctly. Or else you risk physical injury.

The Olympic lifts include the “pull” phase and the “catch” phase. During the pull, you explode upwards, yanking the barbell off the floor and in front of your thighs, as if you’re attempting to jump out of the gymnasium. In the catch, you quickly move your body under the bar and catch the weight on your shoulders or over your head.
 
Among the USA’s best weight-lifting instructors breaks down the 2 Olympic lifts into their 4 best movements, in 2 separate routines. He thinks this to be an excellent strategy to condition your body for Olympic lifting and to build strength, burn off fat, and enhance sports performance.   This is what they seem like:
 
1. High Pull
 
Hold a barbell just beneath the knees, with a shoulder width, overhand grip. With your back flat and arms straight, pull the bar upward as quickly as you can by thrusting your hips ahead and explosively standing up.  With the bar passing the thighs, move in upwards direction with your toes, pulling the bar to the highest height with your arms bent and upper arms raised.  Return to the original position, and then repeat the lifting for as much as 3 sets with at most 5 repetitions, taking a rest of 90 `sec in between every set.
 
Snatch-Grip Jump Shrug
 
 With a double shoulder width make an overhand grip over the bar that is held just under the knees.  Jump up straight by keeping your arms and back straight, and sending your hips ahead, shrugging the shoulders.  Go back on your feet balls and repeat again. Do 3 sets of 3 to 5 repetitions, resting 90 sec after each set.
 
2. Front Squat
 
 Use a shoulder width overhand grip to hold a bar on top of the shoulders. Raise your upper arms so they are parallel to the floor and let the bar roll back thus it is resting on your fingers, not your hands.  Keep the back flat and feet apart with a shoulder width.  Lower down, keeping your arms in exactly the same position until the thighs become horizontal with the floor.  And, then push up to reach the original position.  You can carry out 3 sets with maximum repetitions of not over six, taking rest for 90 seconds in between the sets.
 
Push Press
 
Grab a barbell with a shoulder-width, overhand grip. Stand holding the barbell at shoulder level, your feet shoulder width aside. Dip the knees slightly and push-up with your legs as you press the bar over your head.  Then lower the bar to the initial position. Do 3 sets of 8 rep, resting 90 sec after every set.
 
NOTE: Two times a week insert these two mini-routines into your present workout, performing them before you do any other exercises. Alternate between Routine 1 and Routine 2.
 
NOTE: The high pull and the jump shrug are speed workouts, thus use a weight which requires a strong effort to lift it swiftly, but is not so heavy that you cannot control the bar. For the front squat and push press, use the heaviest weight that allows you to do all the prescribed repetitions.

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Getting in Shape with Used Treadmills and Olympic Weight Lifting Equipment

Article by Shawn Manaher

Getting ready to get in shape? A used treadmill and olympic weight lifting equipment, used in the right combination, can help you achieve your goals. As with any exercise program, check with your doctor first to make sure you are healthy enough to begin your plan.

Used treadmills can save money, sometimes as much as 200.00- 300.00 dollars, and these days who does not need to do that? Buying used gym equipment can be especially difficult for first time buyers who do not know what they are looking for. On-line is a good place to start, as it will let you see what is out there, compare prices and models, all without dealing with a salesman looking to make his commission for the day.

Keep in mind what you want in your used treadmill, and do not be pushed into something you do not want or need. If you are just starting out in your exercise journey a high-end, high-powered machine may be more than you can use. If this happens you may just get so frustrated that you give up before you even get started.

While buying on line may be easier than going into a store, it is also harder to see the actual condition of the equipment you are looking to buy. With used treadmills you want to not only see, but try out the treadmill before you commit to buying it. If you decide to purchase online, be sure you remember the cost of shipping. What seemed like a good deal may not be if you have to add 100.00 or more in shipping to the cost of your used treadmill. Also, find out the details about the warranty, with used machines they can vary, if one is even offered at all.

A second approach to getting in shape is the use of olympic weight lifting equipment. Before deciding on what equipment to buy, one should get help in deciding what weight limit to start with. If one has never done olympic style weight lifting before, then starting with too high a weight on the bar could wind you up in the hospital instead of in good shape. One of the best ways to find this out would be to take advantage of a weeks ( or whatever amount is offered) free membership in a local gym and have one of the instructors there help you find your starting point. Once you have found that, and perhaps the brand of equipment your want, then you can start looking for your own personal set of weights.

A combination of both types of equipment would provide the best over-all workout, and allow you to have a varied routine so you do not get bored before you reach your goal. Have fun and enjoy!