Olympic Weightlifting

Once you have an Olympic bar; bumper plates are best for both the customary anterior thoracic and leg musculature targeting aspects of the Olympic bar squat exercises, as well as for the nearly full body sequence of Olympic platform lifts which most think the appropriate application of bumper plates. Also, there is, for example, no prohibition against the bench exercises, and military press with bumpers, nor is there any such prohibition against their use on a preacher curl bar. Belting bumper plates between one’s legs for chin-ups is useful for heavy training of the latissimus and can be done during chin-up bar latissimus work occurring with or without plyo box assistance. For weightlifting: bumper plates and dumbbells leave little cause for iron. However, all persons, with exceptions made for the very young, injured and elderly, should know how to lift correctly with free weights. Bodybuilding is about proportion and symmetry, whilst not necessarily about body mass.

Romanian, Upright, Clean and Jerk

And, for real lightweight beginners, technique plates are best, though change plates on the Olympic bar can be elevated slightly to begin the Romanian/bent over row/upright row/clean and jerk sequence with with a woman’s bar or full length Olympic and technique, change or fractional plates. Jumping rope may be beneficial for the snatch.

Bumper and Change Plates

Like I said; I’ve got the chalk and knee wraps, and harbingers when I’m only doing Romanians. The coolest thing is that bumber plates work with a (preferably military/incline/flat/decline) bench and a squat rack.

Yes, I also have dumbbells for biceps, triceps, deltoids, trapezius and center latissimus. I have a Manta to defend that uppermost thoracic vertebrae when I squat for quadriceps and hamstrings and yet I prefer to just put the Olympic at my clavicle and add squats to the Olympic platform routine. Thankfully I am on concrete so I don’t necessarily require the Olympic platform. Finally, plate stack calf dips and dumbbell lunge walking in Olympic/collegiate wrestling boots for enhanced ground contact too.

Thus, the equipment list:

Olympic bar, bumper plates (I have 4@10lbs) and/or technique plates, or, change or fractional plates with something like automotive Jack stands to elevate them, especially if you are tall. Next, a squat rack and military/inline/flat/decline bench with no bench press apparatus. Hence; a quality set of dumbbells and a rack. It should be said that dumbbell pairs are frequently used with arm musculature and, yet, consider one armed latissimus rows as requiring a heavier dumbbell. As such, one may need dumbbells of weights up to double curl weight; though they can be bought incrementally. Additional eventualities are a plyo box, chin-up plate belt, jump rope, chalk bag, collegiate wrestling boots or Olympic lifting shoes. Consider a quality leather Olympic weightlifting belt as a prosthetic assist when pushing your limits yet know to avoid a crutch you do not need during less strenuous training. Harbinger straps can help maximize Romanian deadlifts targeting the gluteus. A leather medicine ball or two, foam weighted bars for your group, a judo mat, and a selection of resistance bands primarily needed for bending over towards the squat rack if preferential to plyo assisted chin-ups; the isolated muscle group being the latissimus.

Note: the ten major muscle groups are: 1) Biceps 2) Triceps 3) Pectorals 4) Trapezoidal 5) Deltoids 6) Latissimus 7) Gluteus 8) Quadriceps 9) Hamstrings 10) Calves.

Note 2: Some are concerned with the lack of pull down apparatus and leg curl possibilities. Therefore, they postulate that latissimus, triceps, and hamstrings can not be adequately exercised with this “home gym”. I find weight stack pulley systems prohibitively expensive and excessive. Plyo assisted chin-ups will be my option until I ever get to chin-ups and a plate belt. Gripping a single dumbbell with two hands for a behind the head triceps press is a solution for triceps in this scenario. And, I believe Olympic bar squats and dumbbell lunge walking, preferably in collegiate wrestling boots, to be good for the hamstrings.