Best Olympic Weights Exercises For A Home Gym 2019

11 of the Best Olympic weights exercise to do in your home gym. We have an Olympic weights sets page with all the bars and weights to add to your home gym and complement the exercises below. Remember before doing any of these exercises please do a complete warm up before starting.

Best Olympic weights exercise

Squat

Movement Patterns: Back Squat 
Equipment Used: Barbell weights or  Olympic Weights Barbell

Instructions:

  • Standing with an Olympic bar weight barbell resting on your upper backhands slightly wider than shoulders.
  • Lift your chest up to activate your upper back muscles and drive the elbows forward. Take a comfortable stance wide enough that allows you to squat down between your legs.
  • Take a deep diaphragmatic breath then draw your belly button inward.
  • Lower down into a squat as low as you can keep the natural arch in your low back.
  • Exhale through pursed lips as you return to standing.

 

Deadlift

Movement Patterns: Deadlift
Equipment Used: Barbell weights or  Olympic Weights Barbell

Instructions:

  • Standing with feet a comfortable width apart.
  • Reach down keeping the natural arch in your low back. Grasp the Olympic bar weight a little more than shoulder width apart(clean grip).
  • Pick your chest up, keeping your neck aligned with your spine, inhale draw your belly button inward.
  • Bend forward slightly until the Olympic bar weight is at knee level; lift the torso to the top position exhaling through pursed lips through the most difficult point of the movement. Imagine trying to push the ground away from you with your feet.
  • At the top repeat the inhaling process before lowering to the ground.

Front Squat

Movement Patterns: Front squat
Equipment Used: Barbell weights or  Olympic Weights Barbell

Instructions:

  • With the Olympic bar weight resting on the shoulders elbows up pointing towards the ceiling.
  • Lift the chest up to activate the thoracic extensors musculature take a comfortable stance wide enough that allows you to squat down between your legs
  • Take a deep diaphragmatic breath; engage the TVA drawing the belly button inward.
  • Lower down into a comfortable squat keeping the natural arch in your low back.
  • Exhale through pursed lips as you return to standing.

Overhead Squat

Movement Patterns: Overhead Squat
Equipment Used: Barbell weights or Olympic Weights Barbell

Instructions:

  • Holding an Olympic bar weight straight above your head. Take a comfortable stance wide enough that allows you to squat down between your legs; a wider stance is often necessary for this version of the squat.
  • Take a deep diaphragmatic breath; engage the TVA drawing the belly button inward.
  • Lower down into a squat as low as you can keep the natural arch in your low back.
  • Exhale through pursed lips as you return to standing.

Hang power clean

Movement Patterns: Clean (Olympic), Power (Olympic), Pull (Olympic)
Equipment Used: Barbell weights or Olympic Weights Barbell

Instructions:

  • Standing with knees slightly bent forward at hips holding an Olympic bar weight at knee height with a grip just wider than your shoulders.
  • Explosively drive your hips forward extending your legs and shrugging your shoulders to pull the bar upward.
  • Drop under the bar to catch the bar on your shoulders with knees bent and return to standing.
  • Slowly return to the start position and repeat.

 

Hang power snatch

Movement Patterns: Power (Olympic), Pull (Olympic), Snatch (Olympic)
Equipment Used: Barbell weights or Olympic Weights Barbell

Instructions:

  • Standing with knees slightly bent forward at hips holding an Olympic bar weight at knee height with a wide snatch width grip.
  • Explosively drive your hips forward extending your legs and shrugging your shoulders to pull the bar upward.
  • Drop under the bar to catch the bar with straight arms and knees bent then return to standing.
  • Slowly return to the start position and repeat.

Power snatch

Movement Patterns: Power (Olympic), Pull (Olympic), Snatch (Olympic)
Equipment Used: Barbell weights or Olympic Weights Barbell

Instructions:

  • Standing behind an Olympic bar weight on the floor bending at hips and knees to grip the barbell with a wide snatch width grip.
  • Explosively extend your legs then drive your hips forward and shrug your shoulders to pull the bar upward.
  • Drop under the bar to catch the bar with straight arms and knees bent then return to standing.
  • Slowly return to the start position and repeat.

Hang power clean jerk

Movement Patterns: Clean (Olympic), Jerk (Olympic), Power (Olympic), Pull (Olympic)
Equipment Used: Barbell weights or Olimpic weights Barbell

Instructions:

  • Standing with knees slightly bent forward at hips holding a Olympic bar weight at knee height with a grip just wider than your shoulders.
  • Explosively drive your hips forward extending your legs and shrugging your shoulders to pull the bar upward.
  • Drop under the bar to catch the bar on your shoulders with knees bent and return to standing.
  • Explosively dip at the knees then extend your legs and push with your arms to push the bar overhead.
  • Bend your knees to catch the bar with straight arms then stand up.
  • Slowly return to the start position and repeat.

Full power clean jerk

 

Movement Patterns: Clean (Olympic), Jerk (Olympic), Power (Olympic), Pull (Olympic)
Equipment Used: Barbell weights or Olimpic weights Barbell

Instructions:

  • Standing behind an Olympic bar weight on the floor bending at hips and knees to grip the barbell just wider than your shoulders.
  • Explosively extend your legs then drive your hips forward and shrug your shoulders to pull the bar upward.
  • Drop under the bar to catch the bar on your shoulders with knees bent and return to standing.
  • Explosively dip at the knees then extend your legs and push with your arms to push the bar overhead.
  • Bend your knees to catch the bar with straight arms then stand up.
  • Slowly return to the start position and repeat.

Push Press

Movement Patterns: Power (Olympic), Standing Vertical Push
Equipment Used: Barbell weights or Olympic Weights Barbell

Instructions:

  • Standing with an Olympic bar weight resting on the front of your shoulders gripping just wider than your shoulders.
  • Explosively dip at the knees then extend your legs and push with your arms to push the bar overhead.
  • Finish fully extended with the bar overhead and heels lifted.
  • Slowly return to the start position bending your knees to catch the bar and repeat.

 

Full power clean, split jerk

Movement Patterns: Clean (Olympic), Jerk (Olympic), Power (Olympic), Pull (Olympic)
Equipment Used: Barbell weights or Olympic Weights Barbell

Instructions: weight set

  • Standing behind an Olympic bar weight on the floor bending at hips and knees to grip the barbell just wider than your shoulders.
  • Explosively extend your legs then drive your hips forward and shrug your shoulders to pull the bar upward.
  • Drop under the bar to catch the bar on your shoulders with knees bent and return to standing.
  • Explosively dip at the knees then extend your legs and push with your arms to push the bar overhead.
  • Bend your knees to catch the bar with straight arms then stand up.
  • Slowly return to the start position and repeat.

We Have a few other workout pages below

Best Trx exercises 

Best total gym exercises

Best dumbbell exercises 

Best dumbbell exercises 

Best bodyweight exercises 

Best flexibility exercises  

No Responses

Add Comment