Abbey Hermiston is a renowned weightlifting professional and influential social media figure. She has participated in diverse national and international weightlifting competitions, earning recognition for her exceptional lifts and unwavering commitment to the sport. Abbey leverages her digital platform to motivate and enlighten others about the advantages of weightlifting.
As an Olympic lifter, I know the importance of incorporating accessory work into my training routine. These exercises are designed to target specific muscle groups and improve overall strength and technique. In this article, I will discuss some common accessory exercises that Olympic lifters use to enhance their performance.
1. Front Squats: Front squats are a popular accessory exercise for Olympic lifters. They primarily target the quadriceps, glutes, and core muscles. By strengthening these muscles, front squats can help improve the stability and strength needed for the clean and jerk.
2. Romanian Deadlifts: Romanian deadlifts are another essential accessory exercise for Olympic lifters. They primarily target the hamstrings, glutes, and lower back. These muscles play a crucial role in the pulling phase of the snatch and clean and jerk. By incorporating Romanian deadlifts into your training routine, you can improve your pulling power and technique.
3. Overhead Press: The overhead press is a fantastic accessory exercise for developing upper body strength and stability. It targets the shoulders, triceps, and upper back muscles. A strong overhead press can help improve the stability and lockout phase of the snatch and jerk.
4. Pull-Ups: Pull-ups are a compound exercise that targets multiple muscle groups, including the back, biceps, and forearms. They are excellent for developing upper body strength and grip strength, which are essential for Olympic lifting.
5. Bulgarian Split Squats: Bulgarian split squats are a unilateral exercise that targets the quads, glutes, and core muscles. They help improve balance, stability, and leg strength, which are crucial for Olympic lifting.
6. Snatch Grip Deadlifts: Snatch grip deadlifts are a variation of the conventional deadlift that involves a wider grip. This exercise primarily targets the hamstrings, glutes, and upper back muscles. By incorporating snatch grip deadlifts into your training routine, you can improve your pulling power and grip strength for the snatch.
7. Push Press: The push press is a compound exercise that targets the shoulders, triceps, and upper back muscles. It is an excellent accessory exercise for developing explosive power and strength, which are essential for the jerk.
8. Core Exercises: Olympic lifters rely heavily on their core muscles for stability and power. Incorporating exercises like planks, Russian twists, and hanging leg raises can help strengthen the core and improve overall performance.
Remember, accessory work should complement your Olympic lifting training, not replace it. It's essential to prioritize your main lifts and use accessory exercises to address weaknesses and imbalances. Consult with a qualified coach or trainer to ensure you're incorporating the right accessory work into your training routine.