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4 Olympic Moves to Reshape Your Routine

Get a gold medal workout by incorporating these lifting techniques.

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4 Olympic Moves for a Reshaped Routine
4 Olympic Moves for a Reshaped Routine

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?

Routine

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Quad Day

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 8

Bodyweight Squat

Equipment
No Equipment
Sets
6
Reps
10-15
Rest
30 sec
Exercise 2 of 8

Power Snatch

Equipment
Sets
3
Reps
10
Rest
30 sec
Exercise 3 of 8

Hang Clean

Equipment
Barbell
Sets
3
Reps
10
Rest
30 sec

Shoulder Day

Exercise
Equipment
Sets
Reps
Rest
Exercise 6 of 8

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
3
Reps
15
Rest
30 sec
Exercise 7 of 8

Clean and Jerk

Equipment
Sets
3
Reps
10
Rest
30 sec
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