WATCH: Junior Athletes Olympic Lifting
Above is a video of young amateur boxers Niall Sharp (aged 13) and Leon Moulds (aged 14) performing cleans at 35 kg for 5 repetitions. Although they have been learning the exercise one session per week for several months, their ability to load and coaching time has been quite limited.
This meant that the boys have been coached through an integrated learning process of introducing new elements of Olympic lifting. This has led them to perform cleans with the 20 kg Olympic bar for the first time on Saturday. Considering their age, sport and training history, we are quite impressed with their progress!
Why is this important to master at a young age?
The earlier you start strength and conditioning the better. We encourage boxers as young as 10 years old to develop a range of movement patterns to prepare for future training that focuses on strength development. Learning and improving fundamental movement patterns will lead to increased muscular force production and overall motor skill proficiency.
Wouldn’t you want to go through these stages as early as possible so you are prepared for more advanced training methods when fighting at the highest level?
Check out our junior training program in the video below.
Benefits of the Clean
- Teaches you to perform explosive movements, activating several muscles in the process. This has a large transfer to any sport that involves running, jumping, throwing or striking movements.
- Rapid kinetic chain sequencing, which is important for any sport in which force must be applied e.g. Punch in Boxing: Force from the generated from floor to the hips, through the core then into the upper body for a knockout punch.
- Promotes effective mass as several muscles contract at hip extension, relax during flight of the bar before contracting again during the catch.
- Develop the ability to absorb and decelerate large forces.
- Activate and develop the function of type II muscle fibers, these are needed to produce force quickly.
- Regression and development exercises work the posterior chain improving posture, injury prevention and flexibility.
Cleans take time, so don’t just pick up a bar.
Olympic lifting consists of a range of complex exercises, learning methods and coaching drills, so you can’t just pick up a bar and start performing cleans after reading this article.
You need to develop movement patterns and foundational strength before attempting these exercises. Even then, we would advise you to be coached and supervised by an accredited strength and conditioning coach (UKSCA) to make sure you are performing them correctly and safely.
If you are interested in learning how to train, subscribe to our mailing list to receive a FREE e-book, or check out how you can train with us on the Combat Conditioning program at Sheffield Hallam University by clicking here.
