Not every professional powerlifter is known for performing with the biggest and most explosive lift. Most powerlifters in their training routine are known for focusing on a range of olympic weight lifting exercises specifically used to develop elite strength, size, and enhance their speed by recruiting their fast-twitch muscle fibers. By targeting these muscle fibers, the powerlifter can not only increase the amount of weight lifted but can also move the weight at a much faster pace like olympic weight lifting that enhance their muscle build and strength.
However, many of the effectively recognized power moves such as Olympic lifts are known to require the use of bumper plates when performing exercises such as the snatch or clean. Using bumper plates not only protect the weightlifter from experiencing any injury during the event of dropping the weight, but also to remove the extensive amount of eccentric stress on the body. Nonetheless many fitness gyms are known for not including and even strictly forbid the dropping of weights or use of bumper plates during the workout session. So we will be showing you some effective olympic lifting exercises you can do at your local gym without the use of bumper plates. With these power exercises you can effectively target your fast-twitch muscle fibers without having to drop the weights.
The Dumbbell snatch has been widely used by professional powerlifters and bodybuilders today to build thick upper-traps, massive legs and a strong core. Having said that, without the use of bumper plates, the traditional barbell snatch can wreck havoc on your shoulder muscles while lowering the weight. Hence our solution – the Single-arm Dumbbell snatch
The kettlebell swing is a proven exercise used by many fitness professionals today to develop lower body strength. However if you want to take your explosive performance to the next plateaux, adding some resistance to the exercise with the use of a long exercise band is the best way to go.
Olympic lifting for the beginner and even the most experienced fitness individual is a fun sport and can make for an excellent workout. For safety reasons, one should always or whenever possible, perform overhead lifts with the use of rubber number plates allowing the weights used to be dropped in a controlled manner.
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