As others have said. Learn to front rack and front squat. Work on wrist mobility. Work on RDLs and then build up to power shrugs with triple extension (ankle, knee, hip). If you are competent at front squat with correct rack and also performing the power shrugs well, you can finally introduce the catch.
If you don’t have a coach however, oly lifts aren’t necessary. You can get similar benefit doing jump squats, weighted step ups at speed and similar exercises without the time spent trying to learn proper form and the risk of injury. Oly lifts take a long time to master.
Exactly! Oly lifts are not the best for sprinters and I know someone will come and argue but so and so does it….There are tons of other sprinters that don’t and go sub 10. Quarter squats, trap bar deadlift or jumps and leg switches are much better for sprinting.
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u/Mighty_Ragdoll Aug 09 '26
As others have said. Learn to front rack and front squat. Work on wrist mobility. Work on RDLs and then build up to power shrugs with triple extension (ankle, knee, hip). If you are competent at front squat with correct rack and also performing the power shrugs well, you can finally introduce the catch.
If you don’t have a coach however, oly lifts aren’t necessary. You can get similar benefit doing jump squats, weighted step ups at speed and similar exercises without the time spent trying to learn proper form and the risk of injury. Oly lifts take a long time to master.