Workout Routines

4 Olympic Moves to Reshape Your Routine

Get a gold medal workout by incorporating these lifting techniques.

4 Olympic Moves for a Reshaped Routine
Duration 2 days
Exercises 8
Equipment Yes

You might not be an Olympian, but that doesn't mean you can't train like a champion.

It's easy to add some gold-medal-certified workouts to your routine -- fitness buffs have been doing it for a while. CrossFit has taken many of these moves and made them their own, but most of those lifts originated from Olympic lifting techniques. These lifts are a great way to build muscle and strength as they involve compound movements. And for all those that hate stepping onto the treadmill, this kind of workout is also a great form of cardio. 

The snatch, hang clean, clean and jerk, and clean and press hit numerous muscle groups simultaneously, but the primary muscles they hit are as follows:

  • Snatch - Quads
  • Hang Clean - Quads
  • Clean and Jerk - Shoulders
  • Clean and Press - Shoulders

The next time you are in the gym, why not implement one of these moves into your body part training?

Quad Day

Exercise 1

Bodyweight Squat You'll need: No Equipment How to
Squat thumbnail
6 sets
10-15 reps
30 sec rest

Exercise 2

Power Snatch
exercise image placeholder
3 sets
10 reps
30 sec rest

Exercise 3

Hang Clean You'll need: Barbell How to
hang clean thumbnail
3 sets
10 reps
30 sec rest

Exercise 4

Leg Extension
exercise image placeholder
4 sets
25 reps
30 sec rest

Shoulder Day

Exercise 1

Military Press
exercise image placeholder
4 sets
10 reps
30 sec rest

Exercise 2

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
3 sets
15 reps
30 sec rest

Exercise 3

Clean and Jerk
exercise image placeholder
3 sets
10 reps
30 sec rest

Exercise 4

Clean and Press You'll need: Barbell How to
Clean and Press thumbnail
3 sets
10 reps
30 sec rest
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