Big lifts like these activate the whole body at the same time as you directly see what your weak spots are. To be able to do lifts like this correctly you need strength, explosivity stability, mobility and coordination throughout your body. Its not a coincidence that top athletes in almost every sport do these moves. You know that when you are able to do these moves easily and correctly that your body is in sync and working properly.
If i take myself for example: Due to these lifts i have had to work A LOT on my mobility in upper spine, ankle and hip. I have found out that my weak areas are shoulder stability and hyperflexibility. Now when weights are increasing i have also noticed how upper body dominant I am. I can easily pull big weights up but my legs don't necessary handle the weight.
Since i haven't done too much explosive training in form of jumps, am i also slow to go under the barbell.
These are all parts that i can work on separately in the gym on the side of these lifts. These are just couple of good exercises that i do regularly to increase my performance:
- Front squat, back squats and deadlift for leg and core strength
- Push presses, handstands, different static holds with weights, scapula pulls and presses for shoulder stability
- Squat jumps, ninja tuck jumps, explosive barbell hip thrusts, bulgarian jump lunges, for explosivity
- Different kind of hollows and planks for core stability
- Mobility for the whole body but with increased focus on my stiff spots.
Good to keep in mind is that these movements are not for beginners and i strongly suggest you take help from a trainer in the beginning, to be able to perform the movement safely. You should also be able to do squats, deadlifts and push presses with a proper form before even thinking about doing these. Rome wasn't built in a day.
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