On-Ramp - Learn to Lift
On-Ramp - Learn to Lift
JUMPSTART YOUR INNER ATHLETE
If it’s been a while, or you are coming to us with zero experience out three session quick-start is your first step. We start off beginners with (3) one-hour sessions.
We begin with an entry-level, small-format weightlifting primer which we call Oly On-Ramp, to get you familiar with the basics. We take an interactive approach to teaching the Snatch and Clean & Jerk.
Check out our curriculum below to understand the process. During Oly On-Ramp, we evaluate your weaknesses and strengths to determine the best approach for our coaches to tailor the our program around you.
Oly OnRamp is by appointment, and is available at both Austin Barbell North and South locations.
Getting Started
Oly On-Ramp is the first step for those who want to learn proper form, positioning and cues necessary to train within a group class setting.
On-Ramp Curriculum
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Snatch Curriculum
The movements listed below are taught within the first day of Foundations.
Opening discussion on Snatch
Snatch Deadlift
Understanding balance within the pull.
How to drive with the chest.
Above Knee Muscle Snatch
How to connect with the barbell and why it’s important.
How to turn-over and receive the barbell from overhead.
Understanding basic cues within the 1st and 2nd pull.
How to activate and hold the barbell overhead.
Muscle Snatch w/ Contact
How to pull from the knee.
Pulling from the floor, understanding progressive acceleration of the barbell.
How to transition over the barbell over the knees and maintain an ideal upward trajectory.
Power Snatch (No Feet)
Power Snatch
How to pull under and receive the bar in a partial squat
Overhead Snatch Grip Squat
Evaluation and correction of the athlete’s ability to maintain an upright position in the snatch.
Snatch (squat)
Q&A
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Jerk Curriculum
The movements listed below are taught the second day of Foundations.
Opening discussion on Jerk
Front rack position.
How to grip the barbell
Brace and engage your thoracic spine to maintain an upright position.
Jerk Dip
Understanding dip mechanics.
What it means to dip straight.
How to self-obseve your center of mass.
What is the proper depth to dip.
Push-Press
Power Jerk
Tall Power Jerk
Split Jerk (3 step progression drill)
Proper foot position, distance, angle and width.
Observation of balance before and after split jerk.
How to brace after the split.
Split Jerk
Split Jerk recovery
Q&A
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Day 3 Curriculum
The movements listed below are taught the third day of Oly Foundations.
Opening discussion on Clean
Review of the front rack position.
How to grip the barbell
Muscle Clean and Barbell Turnover.
Deadlift (Clean Grip)
Pulling from the floor
How to perform a Power Clean.
Increasing your receiving depth for the full clean.
Barbell Squat Safety.
How to approach the rack when squatting.
Discussion on Squat variations (Front, Back, Low Bar, High Bar).
How to brace in the back squat (with or without belt).
Q&A
FAQ
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A. You are not obligated to join or train with Austin Barbell. Most individuals progress forward and choose to train as part of our group sessions.
Alternatively you can continue to work on technique and form by training “One on One” with your coach in Private Sessions.
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A. Maybe, Olympic Weightlifting may look objectively simple, however it takes many reps over a period of time with correct technique. The role of the coaches is to continually observe, course-correct and sometimes reverse engineer poor motor patterns.
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A. The two sports are very different and should not be confused with each other. Just because both leverage a barbell as a lifting apparatus they are not the same. In most cases CrossFit athletes need more attention than an athlete with no experience in order to break inefficiencies.
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A. You can do both. We will need to adjust your programming to accommodate for the additional training volume.
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A. Statistically Olympic Weightlifting has one of lowest injury rates compared to other gym activities when preformed correctly. Every session is coached by an experienced expert, meaning we will never allow you to push beyond your physical capabilities. Safety is our priority.
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A. We start beginners will a specialized aluminum training barbell and plastic technique plates. The barbell and plates weighs less than a gallon on milk. After you have been cleared by a coach, you will be allowed to train on either a standard Male or Female barbell.
