Topic: New Old lifter starting up

[Mike Cook]

I started Olympic weightlifting about a year ago at age 42.  Since I've been doing it, I have lost 20 pounds and I am a lot stronger, quicker, and more powerful.   Keep practicing the squats, and try to get the rack position - clean and jerk will be a lot easier once you can rack the bar.  It took me about 5 months to get that.
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[Arden Cogar Jr.]

I started OL last October. I'm 39 now; will be 40 in four months.  The hardest thing for me was learning the rack and I'm still having a disconnect of "pulling myself under the bar" or "jumping under the bar."  But like Mike, I feel stronger, quicker and more powerful as well.

Welcome to the forum and to a wonderful sport.

All the best,
 Arden

[dabrock]

Thanks Mike and Arden, it's nice to know I'm not the only one starting at this age. Is there any stretches and/or exercises I can do to get my flexibility up so that I can get my elbows high in the rack? That seems to be my big problem; my elbows are low and I can't seem to force them up the way I've seen lifters do.

[Arden Cogar Jr.]

David,
 Here's a little short instructional video of me showing what my coach showed me.

YouTube - Broadcast Yourself.

It's work/family safe.

I hope it helps?  I have pretty big arms and my body has gone through a lot of years of row/presses/curls/ and other useless stuff.  I've been an avid yoga-ier for 10 years.  So that helped with the squats/torso positions.  But OL's a completely different sort of a world.  Athleticism with a weight is the only way I can describe it.  I love it.

All the best,
 Arden

[dabrock]

Thanks for that video, it's exactly what I needed! I guess my elbows aren't as low as I thought and I need to concentrate on getting under the bar right now. I have no problem dropping to the bottom since I still have some decent flexibility but doing it dynamically is still a bit of struggle. I think it's more of getting away from power clean mentality and getting used to doing full cleans.

[Franklin Herman]

Hi David,

I started a year ago at age 55 and still feel that there is plenty of time left for continued improvement. Its taken over a year to learn how NOT to overtrain as I'm now finally at a point where nagging injuries have all but ceased (left wrist, both knees, right shoulder). Most of these could have been avoided by being more patient.

In lieu of coaching, the next best thing is to record videos of your lifts and periodically post them on forums like this where  knowledgeable, experienced lifters and coaches can provide necessary feedback.

You have decided to undertake a tremendous challenge that with hard work and sensible training will provide you with a feeling of satisfaction that is hard to match elsewhere.

If you are interested in seeing the trials and tribulations of another master lifter, feel free to check out my blog here:

http://franklinskbtrainingblog.blogspot.com/

Have fun and best of luck!

[dabrock]

Thanks Franklin, I definitely want to avoid injury since I've done that with power lifting in the past and don't want to go through the rehab road again! I'm hoping I can get a coach before the summer, but till then I will just have to take it slow.

[Mike Cook]

There were 2 exercises that really helped me get enough flexibility and confidence to get the rack position.

First, just doing front squats, making sure you have the bar on your shoulders and your elbows up.  If some of your fingers slip off the bar, that's ok.  Just be persistent.

Second, hang clean.  Start standing holding the bar with your arms straight.  Bend your knees slightly - the bar should be mid thigh, then extend, shrug, and get to the full squat position and get those elbows up and rack the bar.  You'll want to start with a very light weight - maybe 50% of your max clean and jerk.