Why should college athletes care about Olympic lifts? Well, it’s simple really – Olympic lifts are like the Swiss Army knife of workouts. These benefits go way beyond just bulking up because they need you to summon the power from your core, hips, and legs all at once, in one swift motion. It’s a full-body symphony of strength but don’t worry, as intimidating as that may seem, they’re not just for the pros. You’ll find Olympic lifts and in many college strength training and conditioning programs. 

Olympic lifts come with a bonus of looking great in the weight room, but that’s not why you do them. It’s about translating strength into real-life athleticism, so no matter your sport, Olympic lifts should always be a part of your training routine. 

Let’s see why you should ditch the boring workouts and pay more attention to Olympic lifts!

What Are Olympic Lifts?

If you want to know what the superheroes of strength training are, you found them – Olympic lifts. Power, agility, precision… They have it all and they definitely stand out from the crowd. 

First, there’s the snatch. This one is all about explosive power because you start with the barbell on the ground and then, in one seamless motion, you need to hoist it up over your head. Apart from strength, you need a lot of coordination for this because your legs, hips, arms, and core need to work together to make the snatch happen. 

Then you have the clean and jerk, which is dynamic and it blends strength and speed. In the clean phase, you quickly lift the barbell to and then, through the power of your lower body, you propel it up. Next, there’s the jerk phase where you drive the barbell over your head in a split-second burst of energy. 

As you can clearly see, neither of these movements are just about lifting heavy weights. Yes, that’s a part of them, but you can’t argue that these movements are art and mastering them takes time and discipline. Once you get them down, though, it’s quite an accomplishment. 

At their core, both of these lifts leverage your body’s innate biomechanics to move weight with max efficiency. It’s a really delicate balance of timing, technique, and athleticism. If you were to dissect these lifts, you’d realize that every aspect of them is meticulously orchestrated to optimize power output. It’s kind of like a fine tuned machine, where every cog and gear play a key role in execution. 

You’re probably wondering how Olympic lifts compare to traditional strength training exercises, like the deadlift and squat. Try comparing an apple with an orange. Sure, they’re both fruits and they’re round, bit each brings something different to the table. Olympic lifts focus a lot more on the explosive power and athleticism, and traditional lifts focus more on the raw strength. Don’t mistake this for choosing one over the other because a comprehensive training routine should have both.

6 Benefits of Olympic Lifts for College Athletes

Olympic lifts offer a bunch of benefits, both on and off the field. If you’re an athlete, you know better than anyone that every little speck of athleticism counts on the field, and that’s exactly what you get with Olympic lifts, a whole new level of performance. Research has shown that Olympic lifts are far superior to other types of training and many professional coaches use them in the routines they design for athletes.

But let’s get a bit deeper into this, so you really understand what it’s about. 

1. Improved Power Output

Looking for the ultimate power booster? You’ve found it with Olympic lifts! They’ll train your body to generate maximum force in minimal time, so the result is more explosiveness and speed. The rapid, explosive movements that are required translate to the athletic movements on the field. Plus, they activate fast-twitch muscle fibers, which are responsible for movements like sprinting, jumping, and quick changes in direction. 

2. More Strength

The focus is on effectively recruiting muscle fibers, not how much weight you can lift. Olympic lifts engage a lot of different muscle groups at once, and this results in greater overall strength gains. Quads, hamstrings, core, upper body, Olympic lifts leave no muscle untouched. Also, we can’t forget about the high intensity and compound nature of these lifts that stimulate muscle hypertrophy and help you build a stronger, more resilient body. 

3. Better Coordination and Agility

Think about any time you’ve watched a weightlifter effortlessly hoist a heavy barbell over their head. It really looks like it’s easy, right? That’s because the weightlifter has incredible coordination, and it makes even an Olympic lift look like a piece of cake.

When you manage to master such intricate movements, you improve proprioception, balance, and agility. This means you’ll have better control of your body on the field, you’ll be at less risk of getting injured, and your performance will improve.

4. Mental Toughness

To say that Olympic lifts are challenging would be an insane understatement. But they’re not just physically challenging, the challenge is mental, too. You’ll need a lot of focus and determination to do these lifts with precision, and this will build mental toughness. That trait is pretty much invaluable in high-pressure situations on the field.

5. Focus and Concentration

As you’re trying to perfect your technique, you’ll notice how distractions seem to just fade away. That’s because Olympic lifts need unwavering focus and concentration, and they’ll train you to block out distractions and stay fully present at the moment. This kind of heightened focus will carry over to the field, where you’ll be able to make split-second decisions and execute them precisely. 

6. Better Athletic Performance

To put it simply – Olympic lifts will make you a better athlete. They’ll improve your strength, power, coordination, and mental resilience. All of these traits are a foundation of superior athletic performance. It doesn’t matter whether you’re sprinting down the field or making a quick cut, you’ll notice that the benefits you’ll get from Olympic lifts will shine through every aspect of your game.

FAQ

How often should you incorporate Olympic lifts into your training?

It really depends on what your goals are, but for most people, 2-3 times per week is a good amount. This frequency will provide you with enough stimulus for improvements in power, strength, and athleticism, but it will also give you enough time to recover between the sessions, which is very important. Make sure to balance Olympic lifts with other forms of training so your training program is well-rounded. 

Are Olympic lifts good for all types of sports?

It might not be ideal for all sports. Sports that need explosive power, speed, and agility, like basketball, football, and track and field will see significant gains from Olympic lifts. But if your sport has different demands, like activities that are focused more on endurance (cycling, long-distance running, etc.), you won’t get too much from being proficient in explosive movements. Check what your sport requires and then talk to a coach to see if Olympic lifts will be beneficial or a waste of time and energy.

Conclusion

The point of this article can be summed up in a sentence – if you’re a college athlete and you want to improve your performance, give Olympic lifts a try. 

There’s no denying that including Olympic lifts into your routine will unlock a new dimension of athleticism. Yes, it sounds overly dramatic, but that’s just how it is, you can’t argue with facts. From improved power output and more strength to mental benefits, there’s no aspect of your performance Olympic lifts won’t benefit. 

Have you incorporated Olympic lifts into your routine already or did you come here looking for motivation to do so? If you belong in the first group, what impact have these lifts had on your performance? What are your athletic goals for this season and how do you plan to achieve them? 

Use the comment section as a platform and connect with fellow athletes who share your passion! All of us want to hear any tips you have, and if you don’t have any, offer some encouragement to others!

References:

1. Becks Shepherd “Why are rest days important?” LiveScience, https://www.livescience.com/why-are-rest-days-important (accessed April 16th, 2024)

2. Kevin Shattock, “The Use of Olympic Lifts and Their Derivatives to Enhance Athletic / Sporting Performance: A Mental Model,” 2018.