Should You Do Olympic Lifts Over 40?

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Sully discusses the 3 criteria for determining whether you should train the Olympic variants (the power clean and power snatch) after forty. These lifts are wonderful, but dispensable, and unless you have the desire, the aptitude, and the tolerance, they shouldn't be a part of your program.
WRITTEN AND PRODUCED by Jonathon Sullivan MD, PhD, SSC
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Опубликовано:

26 сен 2024

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Комментарии : 52

@terrie8849 Год назад

I am a 65 year old female and have started doing Oly lifts. I had two years of barbell squats, deadlifts, bench press and rows before progressing to these lifts. I also do Crossfit workouts. I have a personal trainer that assists me with my form and I feel this is an essential element that keeps me safe and gets me strong. She is amazing. We practiced form with a pvc pipe 3x per week before ever using a bar or weight plates. I am certainly not as limber as the girls I lift with that are 25-30 years younger than me but I am holding my own. I am learning to love these lifts even though I felt very awkward at first. I didn't think I was an athlete, certainly not a natural, but I am in the gym 5 days per week and do the best I can.

@CarlosCruz-mw4hp 2 года назад

You are an inspiration doing Olympic lifts at your age. I love the snatch and the clean and jerk. I do them. I hope like you I’m doing them 20 years down the road. They are awesome. Yes, desire to do them will make you want to do them.

@mikefrizzell2532 3 года назад

Great advisory, Dr. Sullivan! Spoken as someone who is truly a biomechanic. I routinely practiced the three Olympic lifts (which ultimately became two lifts--the press was dropped) 47 years ago. Even now, as I approach 70, I can still see the merit of practicing them-- very judiciously. You pointed out the pros & cons.

@waltersobchak6546 3 года назад

48. Tore my left achilles tendon in an explosive sprint. On my way back after surgery now. Won't do cleans anymore. Just to be safe.

@andrewmilner3480 3 года назад

Yes!! Split cleans and split snatches!! That’s what I do and I’m nearly 60 but due to bad injuries not involving weights I only lift about 40% my best lifts.

@GreySteel 3 года назад

I love the split variants, and as it happens they're easier on my knees, so....

@leg414 2 месяца назад

Great video and you sold me...As once in the blood, the lifts never leave you....Peace

@bigengine74 7 месяцев назад

I'm turning 50 soon and have been doing the Olympic lifts for about 10 years. The lifts themselves can't come right without the accessory exercises and besides bench I have become very strong and built muscle doing the accessories., squats, presses. deadlifts, etc. I agree that you really have to want to do these lifts as they are also technically demanding. I think I'll just carry on until I don't want to anymore. We'll chat again when I turn 60 in 10 years time. lol Great information and great channel.

@doublecross1079 3 года назад

Just discovered your channel! Love the clean! Really love the snatch, but it so technical, hence, my goal for 2021 is to perfect my form!

@gladiatorprogramme 6 месяцев назад

I am 64 years old. 72k snatch and 90k clean and jerk. 171k back squat and 130k front squat. Strength from the squats combined with the speed and flexibility of the Olympic lifts keeps me not only strong but powerful and extremely mobile in my 60s. I will continue to compete at masters until my 70s. There after I will continue with squats for strength and continue explosive movements with the empty bar to keep my mobility . Strength + speed= power. Finally strength is nothing without mobility if you want an active quality of life well in to your 80,s

@marty5627 10 месяцев назад

Timely video for me to watch. Just started the Masters Novice program in “the Barbell Prescription” at age 58. I have done C&J at my body weight a few years ago, so I have the desire and at least some aptitude. I started all the lifts below my maximum ability in order to ease into the program, now the power cleans are getting closer to my current limits and I expect within a few weeks to have a proper answer on the question of whether I can properly recover. If not I’ll likely switch to bent-over rows and chin ups as an alternative.

@shantanusapru 3 года назад

Love the sensible, practical advice! I'd say if one is focused on *longevity* -- i.e. having a long, active & fit/healthy life, (i.e. general fitness & general health) then one needs to focus more on *safe* & *injury-free* (well, relatively) exercises. Then, for the most part, for most 'average lifters' (read: the common man) beyond 40-45 yrs of age, like you, I'd suggest they *not* do these Olympic lifts. The risk:reward ratio is just not low/conducive enough, and it is not very logical to do them...esp. as most fitness goals *can* be achieved without them to a great degree... I really like the 3 criteria you use -- very similar to mine... P.S.: Hope you are (feeling) better now! Get well soon!

@danlauffer8540 3 года назад

While I often have wished I had some propensity for the more athletic lifts I have never had any even when young I could ram into people and take a ramming when playing the line in football in pick up games but that was about the extent of it. I have always admired people who could do the o lifts but we learned early on not to press the issue for myself. I'm mostly content with the four lifts...at least three of the four...but that's it.

@W1ldt1m 3 года назад

I will always regret not further pursuing olympic lifting, when I had the chance to, back in college. Now at 47 I still want at least the clean to be a part of my life. It's fun fast and amazing, just like most dangerous things.

@GreySteel 3 года назад

LOL. Exactly.

@agr5228 3 года назад

Thank you for yet another great video.

@robdixson196 3 года назад

I will do them when i feel ready simply because they look challenging and fun

@hectorbautistasala 3 года назад

Great video!! I totally agree. I teach o-lifts, they're powerful

@noosphericaltarzan Год назад

49 yro here. Disabled veteran on the chronic pain / chronic fatigue bus. I have to train almost every day to not be in almost bed-ridden in pain. To wit: I must program strength training like my weighted dips to around once per week or I am screwed. I can do olympic lifts and kettlebell sport all week long by properly managing fatigue and programming. I would argue strength training is the thing that is essential but is going to become problematic as you age. More technical movement patterns like olympic lifts have much better longevity. The comments you see are from people injuring themselves because they didn’t start as beginners and take the time to properly learn technique.

@malcolmtheyeti2871 2 года назад

Im 65 in good shape, meet your 3 requirements & work with an Olympic lifting trainer for the past 8 years, my main point is I love love love full squat snatches and cleans. My question is do you have any issues with full squat cleans under these conditions?

@rodbray3508 3 года назад

Great guidance! I would like to do the O-lifts but I fail to meet the second criteria.

@EricLeRicheMarketing 10 месяцев назад

I just bought your barbell prescription book and am looking forward to starting but I’m not sure what my starting weights should be to get the optimal linear progression. For example I can bench press 175lbs 3x10. Not sure what my one rep is since I train alone but I’d estimate it to close to 200lbs. Since the training consists of 3x5 what weight should I start with? BTW I’m 56 and I go to the gym 3-4x per week but trained mostly for endurance, until now… (thought it was too late for me to go for strength!)

@JoelP1961 Год назад

As much as my 62 year old adolescent brain wants to do these, I probably shouldn’t. I think I will proceed with the slow lifts, sled dragging and walking. 👊

@antoninb.6735 3 года назад

Good video. I know Ripp doesn't like kettlebells, but what do you think about it, starting with kb swings for masters as an example ? Less technical but still quite explosive in function.

@GreySteel 3 года назад

I might use them for conditioning in selected Masters, sure. At the moment I don't. We have two full sets of kettlebells here, under a fine layer of dust. :) I prefer the prowler, the bike, and the heavy bag for that. (And in case anybody wants to argue: I'm not saying kb or sleds or whatever are "right" or "wrong." I said preference and I mean preference. :) But for power? I don't think you need them and I don't think they're optimal for that purpose. It's important to understand that power is trained by the slow lifts as well, up to a point. The equation is P=Fv, or P=W/t, or P=Fd/t, the latter being a particularly useful expression for our purposes, because it shows us that an increase in force produces a corresponding increase in power, even if velocity (d/t) is fixed. So: If one starts doing squats at 100 pounds, with d and t relatively fixed by the nature of the movement pattern, and over time increases to 200 lbs, he has doubled his power. So a novice becomes more powerful during LP as a matter of course. If a Master requires or desires even more training of "explosiveness," and cannot or will not do O-lifts, we can just add modified slow lifts and make them...faster. IOW, we can do dynamic effort sets at low weights. This is discussed in both BBRx and PP. Thanks for the question!

@antoninb.6735 3 года назад

@@GreySteel Thank you alot for the thorough answer. Very educating. I brought up the Kettlebell after hearing Pavel Tsatsouline speaking of it's benefits on fast twitch muscle fiber maintenance among seniors and aging athletes. And it is correct from you to replace in context the word "power", that I mis-used in my comment. I own the 3 books (blue, grey and barbell prescription), I assume BBRx stand for the barbell prescription, and PP for practical programming. I'll get through those again. Thank you and looking forward to you next videos.

@santanupal4425 Год назад

My age is 48 taking bp medicine. Can i do weight lifting. Pls advice. It will be helpful to me. As I use to do weight training

@JonWuClimbs 2 года назад

Robert Oberst recommended doing power cleans or hang cleans instead of deadlift unless you're specifically training to get better at deadlift like a power lifter. What do you think about replacing deadlifts with cleans or power cleans? I'm 53 and both deadlift and cleans feel pretty good but cleans are more fun.

@GreySteel 2 года назад

I love cleans but they're not a replacement for deads, especially in an older population where ballistic movements can be problematic.

@joeb9600 3 года назад

O-LIFTS? that sounds like a good time. To be enjoyed only within the confines of the home gym of course.

@jeffreybabino8161 3 года назад

Would this benift some one 59 yrs old been training for most of my life yes I want to get stronger

@GreySteel 3 года назад

Start with the "slow lifts" first. Once you've got a strong deadlift, find a coach and experiment with the clean if you wish. Good luck!

@ecnumber1fan 3 года назад

I'm very interested in Olympic lifts and find them fascinating however I have never really done them. In my younger years everybody was doing powerlifting & bodybuilding type workouts. Do you know if they would bad for the knees of a 57 year old?

@GreySteel 3 года назад

Try the power or split variants at low weight with a good coach. You'll get the answer soon enough.

@ecnumber1fan 3 года назад

@@GreySteel thank you for your advice. Hope your New Year is blessed

@VideoPortfolio2010 2 года назад

People in their 40's are still relatively young lol.. perhaps this should be for over 50/55?

@GreySteel 2 года назад

From this I can tell that (a) you have the right attitude about healthy aging, and (b) you've never practiced general or emergency medicine or operated a strength and conditioning clinic for older adults. I am here to tell you: there are a LOT of 60- and 70-year-old 40-year-olds out there. Thanks for watching.

@avestuart 2 года назад

I turned 50 a few months ago and just learned cleans and power cleans in the past two years. It's probably my favorite lift. I did a lot of strength training with the back squat, bench press and deadlifts (along with overhead press) for a long time, but still i'd not ever really done a front squat. Just getting my front-rack mobility took a while, but now I really enjoy front squats and cleans. I really like dropping the weight down and doing barbell complexes, that's how I get my fat-burn. I really like them as fun, energetic lifts to do, but that's just me.

@gregorymccoy6797 3 года назад

I am sticking to the basic lifts. Not only am I a klutz, these lifts would require a coach standing next to me, which I don't have. I am also in this for the long haul; I won't jeopardize my current health to "explore" olympic lifts. Great video, Sir.

@GreySteel 3 года назад

Thank you, Gregory!

@kilolifter9491 Год назад

I was a competitive weightlifter throughout my 20’s. I’m 45 now and my body can’t handle HEAVY snatches and clean and jerks anymore. The key word is heavy. I disagree that you shouldn’t do them if the Olympic lifts cause too much trauma to the body. First look into lighter weights, higher reps before you abandon the lifts. Stay away from singles, max lifts. There’s a lot of benefit and joy to still be had with weightlifting.

@SueRosalie 3 года назад

very comprehensive - thank you

@johnwesley2943 10 месяцев назад

Excellent video. As one ages, ballistic exercises still need to be performed. This is where the kettlebell comes in. When performing cleans or snatches with it, it moves around your anatomy rather than the other way round as with the barbell. The barbell has its uses as you rightly mentioned in the video for controlled lifts, but you cannot, in mine and Pavel Tsatsouline's opinion, beat it for ballistic movements. Thoughts please.

@pablomarrero6062 9 месяцев назад

Wouldn't a pendlay row or highpull be easier to learn and safer while still providing similar training stimulus?

@GreySteel 9 месяцев назад

Not really. I've done snatches and I've done cleans and I've done rows. And one thing I've learned is that rows are not snatches and cleans. They are different things which is why we have different words for them. The point is not what to substitute for them. The point is whether you want to do them at all. If you want to do the Olympic lifts and you meet the criteria, do the Olympic lifts. But there's no law that says you have to do the Olympic lifts at all. So if you don't want to do them or can't do them, there's no need to substitute for them. We have been very clear here and in the book that OLifts are not necessary for athletes of aging.

@pablomarrero6062 9 месяцев назад

@@GreySteel are snatches and cleans not just explosive pulls from the floor or does the bar smashing into you in the catch impart a important training stimulus?

@tallergeese Месяц назад

@@pablomarrero6062 Snatches and cleans are often thought of in terms of a first, second, and third pull. The first pull breaks the weight off the ground and gets the weight above your knee, the second pull is the big, powerful movement that brings the bar from above your knees to the highest point of the lift, and the third pull is when you pull yourself under the bar to get into position to receive the bar, e.g. a deep squat if you're doing a full snatch/clean. The third pull is also very quick and explosive, and it's also where you'll usually deal with the biggest mobility demands of the lift, so it's powerful and explosive through an extreme range of motion. Rows and high pulls don't emulate this third pull at all.

@robertmendelson7724 3 года назад

Sully, is there a test for these assuming someone has the desire? I was think a box jump, your thoughts? Also, start light, maybe just the bar to get the form? More importantly, how is your C7 situation doing?

@GreySteel 3 года назад

Well, I think a statement of desire ("I want to do that") is sufficient. I don't use box jumps or other plyo movements in Masters in general (there have been exceptions). Use Rippetoe's teaching method to learn with light weight, yes (search the SS youtube channel). Thanks for asking. I'll do an update video next week. Feeling better and getting a bit stronger. Could have been worse. Crossing fingers.

@robertmendelson7724 3 года назад

I was thinking a low box jump as a coordination test

@GreySteel 3 года назад

@@robertmendelson7724 The best test for aptitude in the clean or snatch is just a few sessions with very light cleans or snatches. It becomes clear very quickly.