Build a Massive Upper Back by Performing Bodybuilding's Forgotten Four
By: Curtis Schultz
One day, while training at my local gym, I spied young man who
decided to break up the monotony with an unorthodox way of training.
Who was this person disturbing the harmonious tranquillity of the gym's
atmosphere? What was he doing? He was doing Power Snatches. And, I
might add, he was doing them quite well. Others in the gym did
not know what he was performing and their ignorance showed in their
comments, "What's this guy think he's doing? That's not the way you do
upright rows!" And the more obvious remark, "He's doing those shoulder
press's all wrong!" After hearing this I took it upon myself to enlighten
these bloated gym rats and self-proclaimed personal trainers who by the
way where all "certified." I explained that he was performing a variation
of an Olympic lift called the "Snatch." Most specifically he was
performing the Power Snatch. "What's a snatch?" Was their reply. Yep,
Personal Trainers, what a gas!
WHERE DID THEY COME FROM?
Why didn't my gym cohorts know what this guy was doing? Well,
most do not know what true weightlifting is, or, for that matter, the
benefits in muscular development and strength these types of
movements can lead too. Whew! That was a mouth full. But, it's true.
Most who pump iron, do not know the difference in Olympic lifting,
powerlifting, sport training, or true competitive bodybuilding.
Olympic weightlifting should not be confused with powerlifting,
weight-training, bodybuilding, or sport-specific training. Powerlifting is
performing a maximum lift in the squat, bench press, and deadlift during
competition . Standard weight training uses resistance type equipment
such as free weights, or machines for general fitness. Sport-specific training
encompasses all FOUR lifting techniques: powerlifting, weight-training,
bodybuilding with agility, speed and quickness drills to develop athletes
for an individual sport. Bodybuilding is the art of aesthetic development
using free weights, machines and cardio equipment for show
presentation.
The Olympics have been in existence since 1896, that's a little over
100 years since its conception. Most individuals who workout have no
clue that the Olympics have a medal round for weightlifting. This style of
weightlifting has been a major event in the Olympics since the beginning.
Olympic lifts, over the years, have changed though. Just as the football
helmet has evolved from a leather cap to the hard covering that players
use today, so has Olympic lifting evolved.
Did you know that Olympic weightlifting has developed into
the most complete, widely practiced strength sport in the world today?
You thought I was going to say bodybuilding, didn't you? No, not even
close. I said strength sport. Even though powerlifting is considered a
strength sport - Olympic lifting is the main one. What about
bodybuilding? Isn't it a strength sport too? Well, when you're in the gym
lifting then yes it is. But, hold on a minute. Before you get upset, what
may be of interest to you is that bodybuilding, in its conception, used to
have strength feats, such as weightlifting, as part of the physique
presentation. The funny thing is that the strength feats performed, in early
bodybuilding shows, where Olympic lifts. Eventually, the lifts were taken
out and what you see today is what bodybuilding has become.
OLYMPIC STYLE
Olympic weight lifting consists of two lifts. The two hand Snatch
and the two hand Clean & Jerk. The Snatch is an overhead lift consisting
of lifting the barbell from the floor to overhead in one motion, and the
Clean & Jerk is done by lifting the barbell from the floor in two stages. The
first stage is from the floor to the shoulders, called the clean, and then
second stage is overhead in a split or lunge position.
BENEFITS
Using Olympic exercises in your bodybuilding training creates
tremendous physique development. Here are just a few of the
advantages derived from Olympic lifts. Coordination, balance,
concentration, flexibility, speed development, and most importantly, for
bodybuilders, great upper body thickness! That's right amigo's, I said
"thick". If you want a thick upper back, and wide shoulders that will envy
even Ronnie Coleman, then these exercises should be added into your
bodybuilding regimen.
The four lifts described below are Olympic auxiliary lifts. These lifts
usually start slowly and finish fast and dynamically. These lifts should be
performed under control. So keep the bar off your thighs with no wild,
jerking, or bouncing motions.
Snatch High Pull
Start position: Place the barbell on the floor, then place your feet
under the bar. Bend over and grab the bar, both hands about 6-8 inches
wider then your shoulders with an over hand grip. Now flatten your back,
chest out, head up with eyes looking straight ahead. Lock your arms.
Your hips should be higher than your knees but lower then your shoulders.
Finish position: Start to squeeze the bar off the floor, make sure to keep
the hips higher than the knees and lower than the shoulders and back
flat while moving the bar. As the bar gets above the knees start
accelerating the bar speed, and as it gets closer to your upper thigh,
explode with as much force as you can pulling the bar up to your rib
cage, extending up on your toes and at the same time shrugging your
shoulders. Recover and repeat.
Clean High Pull
Start and finish position: Same as the above. The only difference is hand placement
on the bar. Bend over and grab the bar in an over-hand grip wider than
shoulder width--almost to the end of the bar.
Push Press
Start and finish position: Stand erect, grab the bar slightly wider than your shoulders with the
bar resting on your shoulders and clavicles. Begin by bending your knees.
Now, very quickly, drive your legs up, pushing the bar off your shoulders
with your arms and your leg drive. The bar should be directly over your
head. Try these three words to help you, DIP. DRIVE. PUSH.
Jerk or Split Jerk
Start and finish position: Grab the bar slightly wider than shoulder width and rest the bar on
your shoulders and clavicles. Bend your knees and drive your legs
pushing the bar up with your arms. This will explode you up on your toes.
As the bar passes your head one leg goes forward, the other leg goes
back immediately into a lunge. As your feet hit the ground your arms
lockout the weight over head. To recover, push back with your front foot
and step up with the back foot with the bar still overhead. Then lower the
bar to the shoulders. Remember, the first initial dip of the legs is done
slowly, and then the splitting with the legs is done extremely fast.
Make it Routine
Implement this routine on non-consecutive days--once every ten
to fourteen days adding weight when needed.
Many explosive exercises involve a maximum or near maximum rate of force. This high-velocity, specific movement training produce the best gains for strength and power sports. Then how does this entail to bodybuilding and physique development? Well, even the novice weight-training enthusiast knows that more strength means more muscle and more muscle usually offers bigger muscles. In any movement the speed of the exercise influences the muscle recruitment sequence. This is your percentage of slow twitch-to-fast twitch muscle fibers and your ability to recruit those muscles during exercise. Explosive strength training can be performed by using heavy weights with great force and speed to using heavy weights in your slow movements and then utilizing your fast speed movement with a lighter weight. The muscle hypertrophy caused by heavy training includes growth from slow and fast twitch muscle fibers. But, in contrast, the muscle hypertrophy from explosive training is primarily fast twitch fibers and this also increases neural activation.
