Olympic ball moves: take a seat to make your delts stand out

BELIEVE IT OR NOT, the Olympic weightlifting exercises, namely the clean and jerk and the snatch, are great exercises for stimulating better strength gains and muscle growth. Such explosive power moves recruit the fast-twitch fibers, which have the highest potential for strength and growth. The problem with doing them on your feet all the time is that the more powerful leg muscles take over, causing the upper-body muscles to receive less stimulus.

Try these versions of the snatch and the clean and jerk done on an exercise ball (or while seated on a bench). Removing the legs from the movement forces the stress to be placed squarely on the muscles in the shoulders, back and arms. Using the exercise ball is also a great way to train your core muscles. Do one of these exercises first in your shoulder workout for three sets with a weight you can lift for 10-12 reps--the key is to do only 3-4 reps per set with a five-second rest between reps. Remember, fatiguing the muscle isn't the point; building explosive power for optimal recruitment of fast-twitch muscle fibers is. Focus on lifting the weight as fast as possible in a controlled manner.

ONE-ARM SNATCH ON BALL

Sit on top of an exercise ball with your feet spread wider than shoulder width and point your toes out slightly. Hold a dumbbell with an overhand grip in your right hand and extend your right arm directly below your shoulder. Place your left hand behind the small of your back or on your hip. Bend forward at your hips to form a 45-degree angle while maintaining the natural curve in your lower back. Keep your abs pulled in tight throughout the exercise. Hold your breath and, with one continuous move, extend forcefully at the hips as you lift the dumbbell overhead with a straight arm. Lower the dumbbell to the start position.

CLEAN AND PRESS ON BALL

Sit on top of an exercise ball with your feet flat on the floor at shoulder width. Hold two dumbbells at your sides with your palms facing the ball. Keep your abs pulled in tight and your lower back in its natural curve throughout the exercise. Hold your breath as you quickly clean the dumbbells to shoulder level, then forcefully press the weights overhead. Lower the dumbbells to the start position and exhale.

FAST SHOULDER GROWTH

Try incorporating these alternative Olympic weightlifting moves into
your delt routine, using these workouts as examples.

Workout 1
EXERCISE                 SETS  REPS

One-Arm Snatch on Ball    3     3-4
Dumbbell Press            3     8-10
Lateral Raise             3     8-12
Bent-Over Lateral Raise   3    10-15

Workout 2
EXERCISE                 SETS  REPS

Clean and Press on Ball   3     3-4
Seated Barbell Press      3     6-8
Upright Row               3     8-10
Barbell Front Raise       3     8-12

BY DWAYNE N. JACKSON, MS

COPYRIGHT 2004 Weider Publications
COPYRIGHT 2004 Gale Group