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Old 11-16-2008, 07:56 PM   #1
Mark Peterson
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Substitution - Olympic Lifts?

I do not have access to bumper plates etc necessary for performing Olympic lifts. Nor do I have access to any personnel who could instruct me in proper performance of Olympic lifts. I have learned from many wise people, and personal experience, that the explosive movements are the ones you learn correctly from day 1 or likely suffer the wrath of the iron!

Anywho - can anyone suggest a good list of substitute exercises for the Olympic lifts, please?

Thanks.
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Old 11-16-2008, 08:25 PM   #2
Brian Bedell
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Re: Substitution - Olympic Lifts?

You are absolutely correct. However, there really are no subs for those. Start with the basic squats, front squat and ohs. The press, push press, and push jerk. The deadlift, sdhp, and med ball clean. The "9 foundational movements of cf." It will take you long time to get good at these. Then start with pvc pipe on oly lifts, and move up. Tape yourself and post it in the exercise section. Go slow and light. You'll get there.
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Old 11-16-2008, 08:50 PM   #3
Aaron C Bennett
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Re: Substitution - Olympic Lifts?

I'd greatly recommend buying a copy of Starting Strength (wfs) if you are learning the lifts without a coach. That book is the best book by far on the subject. If you can't get bumpers, you could try lifting outside where if you need to bail on a lift you can dump it in the dirt.
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Old 11-16-2008, 09:03 PM   #4
Paul Szoldra
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Re: Substitution - Olympic Lifts?

That sucks that you do not have access to bumpers. I would suggest you pick up a couple of kettlebells. You can do swings, snatches, cleans, and a whole array of movements with them.
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Old 11-16-2008, 09:17 PM   #5
Mark Peterson
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Re: Substitution - Olympic Lifts?

Thanks for the quick responses guys.
I apologise for not giving my whole story (I didn't want to bore anyone with a long read )
I have lifted the "big" lifts (DL, squat, OHP, chins, dips) for lots of years having progressed from a hopeless gym-rat to a student of Stuart McRobert et al and Hardgainer.
Also, I am a bit old-school in that I would be still worried having form critiqued via correspondence for such potentially damaging lifts (no offence meant) ...if I even had a digital camera.
At the moment I just use some of the WODs and (careful, I'm about to blaspheme) make up my own program excluding ones with Oly lifting.

I guess if the answer is (as I expected) that there is no substitute, I should change my question to:
What do others do if they are planning to follow the WOD and not do Olympic lifts?
Do people sub in squats or DL or like Paul said use kettlebells or the like to mimic the movements as best they can?

The response might not change - I can deal with that. Just thought it might be interesting to ask.
Thanks again.
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Old 11-16-2008, 09:37 PM   #6
Blair Robert Lowe
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Re: Substitution - Olympic Lifts?

Simply, start with a piece of PVC and 20kg bar only.
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Old 11-17-2008, 06:38 AM   #7
Howard Wilcox
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Re: Substitution - Olympic Lifts?

Mark,

I agree with Blair, just get some PVC and then a bar. Don't make them some unapproachable, mystical thing. SS is good for the power clean, but for the others, I recommend Greg Everetts book/DVD. He has good progressions to learn the lifts.

wfs: http://www.performancemenu.com/zen/i...8503567c04d958

I certainly wouldn't avoid the lifts if I had to self-teach.

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Old 11-17-2008, 11:15 AM   #8
Kevin Hewell
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Re: Substitution - Olympic Lifts?

I second Greg Everett's book. Also you do not need to have bumper plates to do olympic lifts, you can use iron just make sure you stay light enough to control the bar or lift outside. Definitely do not avoid these lifts as they are invaluable and it is very possible to self-teach. Your progression may take longer but you will get there.
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Old 11-17-2008, 01:16 PM   #9
Patrick Janes
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Re: Substitution - Olympic Lifts?

Quote:
Originally Posted by Aaron C Bennett View Post
If you can't get bumpers, you could try lifting outside where if you need to bail on a lift you can dump it in the dirt.
that's what I've always done, even now that I have a couple bumper plates... I don't have anything in the way of a platform, safe to dump a lift, so the grass gets divots, instead.
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Old 11-17-2008, 04:00 PM   #10
Mark Peterson
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Re: Substitution - Olympic Lifts?

Thanks guys. I appreciate your replies.
Not sure what I'll do but you've given me good food for thought.
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