T Nation 25th Anniversary Giveaway - Enter Now
Categories: Bigger Stronger Leaner Videos

Tip: Activation Drills for Olympic Lifting

This activation phase is intended to stack stability around the newfound mobility. For that we're going to look to stabilize at the pelvis, trunk, and shoulder specifically.

Mobility with no stability is just a floppy mess. As you go through this phase of the warm-up, make sure to feel yourself activate (or contract) at points where stability is required. Here you'll do three movements, each with a specific area of activation:

  1. Romanian Deadlift (glute activation): Don't rush through this movement. Feel yourself extend the hips fully at the top.
  2. Squatting Muscle Snatch with Trap Raise (shoulder stability): To lock in shoulder stability, pull through a full range of motion and then press the bar with a trap raise at the top. This is also an awesome move for practicing good "tight bar" technique.
  3. Overhead Squat (trunk activation): The last piece of activation is to work on stabilizing the trunk throughout the movements. Without trunk stability you won't be able to maintain position in the lifts. Now you could certainly hammer out some overhead squats without even thinking about having a stable trunk, so the key is to really focus on finding and maintaining stability.

Recent Posts

  • Stuff We Make

Mag-10

2 years ago
  • Bigger Stronger Leaner

Question of Strength 65

Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…

2 years ago
  • Bigger Stronger Leaner

Question of Strength 64

Ask Me Anything I get a lot of great questions in my T Nation Community…

2 years ago
  • Bigger Stronger Leaner

Your Warm-Up Is Killing Your Workout... and Gains

An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…

2 years ago
  • Bigger Stronger Leaner

Assess Your Metabolic State, Dominate Your Workout

Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…

2 years ago