In this article, I want to offer coaches and athletes a comprehensive approach to addressing some of the most common issues seen with developing weightlifters, CrossFit members/athletes, and general fitness and sports enthusiasts.

The below sections detail over 60 exercises geared specifically toward Olympic weightlifters and the development of positional strength, muscular development, and better movement integrity to enhance their lifting abilities and injury resistance.

Coaches and athletes can use the below exercise recommendations and workout programs in addition to their own programming. If you are a coach or athlete interested in being part of a community that discusses many topics of this nature, join me for more awesome articles and workout ideas in my community.

The below sections will offer coaches and athletes a wide variety of exercises to specifically:

• Improve positional strength and muscle mass for the snatch, clean, and jerk
• Increase muscle hypertrophy using weightlifting-specific bodybuilding exercises to develop the chest, back, shoulders, triceps, biceps, abdominals, and lower back

Weightlfting-Specific Exercises

The below exercises place a high emphasis on building muscle mass and positional strength, with little emphasis on high degree of technique (however, some do involve specific technique to the snatch).

It is important to note that these do not replace the clean and its direct variations within a training program and should not be the primary solution to common technique issues in the snatch.

Snatch-Specific Assistance Exercises

The below exercises place a high emphasis on building muscle mass and positional strength, with little emphasis on a high degree of technique (however, some do involve a specific technique to the snatch).

It is important to note that these do not replace the clean and its direct variations within a training program and should not be the primary solution to common technique issues in the snatch.

Clean-Specific Assistance Exercises

The below exercises place a high emphasis on building muscle mass and positional strength with little emphasis on high degree of technique (however, some do involve specific technique to the clean).

It is important to note that these do not replace the clean and its direct variations within a training program and should not be the primary solution to common technique issues in the clean.

Jerk-Specific Assistance Exercises

The below exercises place a high emphasis on building muscle mass and positional strength with little emphasis on high degree of technique (however, some do involve specific technique to the jerk).

It is important to note that these do not replace the clean and its direct variations within a training program and should not be the primary solution to common technique issues in the jerk.

11. Strict Press in Split Stance

12. Lunge in Split Stance

13. Jerk Recovery

14. Double Overhead Kettlebell Hold/Carry

General Strength and Hypertrophy

When looking to gain muscle mass, whether for the basis of strength development or to help a lifter gain muscle tissue for advancement in sport/weight classes, we typically want to train the largest muscle groups using compound lifts, like the exercises below.

Note that the below exercises include movements for the lower body; however, you should refrain from overindulging in excessive lower-body bodybuilding, as squatting and pulling (including RDLs) are generally sufficient in most Olympic weightlifting programs.

In the event a lifter wants to add more leg mass and strength, they should focus on adding one additional day of squatting (front or back) and/or select 1-2 movements to do per week (2-3 sets of 12-15 reps with moderate weight). Increased leg training volume is acceptable as long as that addition does not hinder recovery or training of the snatch, clean, and jerk.

The below movements can be done for 3 sets of either moderate reps (8-12) or higher rep-based training (15-20), using moderate to light weight. The emphasis should be on attaining “muscle pump” feeling to increase blood flow and accumulate metabolites within the muscle tissues necessary for hypertrophy.

37. Scapular Circles

38. Shoulder Dislocates

39. Shoulder Wall Slides

40. Kettlebell Arm Bar

41. Scapular Reached (in child’s pose)

42. Band Tear Apart (rhomboids and posterior shoulders)

43. Kettlebell Goblet Squat

44. Banded Pull Throughs

45. Cossack Squat

46. Kettlebell Swing

Triceps & Biceps

64. Close Grip Bench Press

65. Overhead Extensions

66. Barbell Bicep Curl

67. Hammer Curls

68. Seated Dumbbell Twisting Curl

Sample 3-Day Assistance Bodybuilding Programs for Olympic Weightlifters

The below workouts are to be done after you complete your main Olympic lifting and strength lifts for that day. You may swap days to best match your current program (for example, I suggest not doing a lot of triceps and shoulders the day before a hard snatch or jerk session).

Strength in the Snatch: 3-Day Program

The program is geared for lifters who have a tendency to collapse in the overhead squat position, typically due to poor overhead mechanics and upper back mobility and strength.

Collapsing in the Clean: 3-Day Program

This program is for any athlete who has issues collapsing in the clean and jerk. It is geared towoard increasing your upper back strength, posture in the front squat, and overall muscular hypertrophy of the shoulders, back, and lower back.

The Bodybuilding Weightlifter: 3-Day Program

This program is best for gaining general size, strength, and fitness. This can be done to help lifters gain fundamental strength and size necessary for better pressing, pulling and athletic performance.

Note: this can interfere with some weightlifting programs if fatigue is not monitored correctly, or if the lifter does too much. Therefore, be sure to make notes on soreness and how it correlates with training sessions later in the week.

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