China’s success in the weightlifting events continued in spectacular style as defending champion Liu Chunhong broke numerous records on her way to gold in the 69kg category. She lifted 128kg in the snatch and 158kg in the clean and jerk. I am a relatively strong 89kg male and the last time I checked I could do around 95kg for the clean and jerk. Incredible stuff.

What struck me most about her physique was the sheer size of her thighs, which must generate extraordinary power to lift those sort of weights. Olympic lifts are now used by all athletes to generate power. However athletes must work their way towards Olympic lifts, because they can be detrimental and dangerous to athletes who do not have a solid foundation.

To begin developing leg strength, thigh exercises like the front squat are perfect. Performing the front squat correctly will improve your quad strength and gluteus strength. It is part of the ‘clean’ movement in the Olympic lift so is good preparation for clean and jerks. With good flexibility and posture the lower back will also strengthen. I’d advise doing this exercise in a gym with assistance to start with.

Stand in front of the bar, feet hip-to-shoulder-width apart, and take it from the rack or bar stands with a shoulder-width grip. Place palms under the bar and push your elbows up and forwards, so that it rests on the top of your chest and across your shoulders. It is very important to push the bar upwards so it rests on your body, otherwise you have to hold the bar in place, which is very difficult with heavy weights. Stand upright with the bar resting solidly on your shoulders. Fix your eyes forwards and lift up your sternum, so you feel your shoulder blades pinched slightly in your upper back. Your posture and bar will be secure in this position.

With your eyes facing forwards, slowly squat down, bending from the hip and the knee, keeping your back straight and your chest up to ensure good posture. As you go down, you will feel your weight move into the back of your foot as if you are about to sit on a low stool. The extent of your squat will depend on your strength and flexibility, but the aim is to get your knees to bend to an angle of 90Ý. In this bottom position your heels must be on the floor, your back straight (chest out) and your knees in line with your feet. If your back flexes, your knees go in or out, or your heels come off the floor, you should limit the range of movement in order to maintain correct technique. Push down into the floor through your heels, keeping your knees aligned with your feet, and drive your hips up and forwards. This powerful movement uses the gluteus maximus and quadriceps most effectively, and as you do it you should feel strong. Return to the start position with your eyes forwards and your posture erect.

This type of lift is useful to almost every type of athlete as it strengthens core muscles and provides dynamic power. However don’t worry if you’re not lifting 128kg on the snatch or 158kg on the clean and jerk, that’s for the experts!

Learn how to increase your weightlifting performance with our bench press training report.

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