StrengthOlympic Lift Primer
A 50-minute advanced session for men preparing to learn the Olympic lifts. Alternating overhead presses at five sets of five build overhead strength, front squats train the receiving position, lat pulldowns strengthen the pull, and barbell rollouts finish the core that ties it together.
Olympic Lift Primer at a glance
- Level
- Advanced
- Duration
- 50 minutes
- Exercises
- 4
- Estimated burn
- ~440 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Shoulders, Back, Quads, Core
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Olympic Lift Primer
- 5 × 5
- 4 × 6
- 3 × 8
- 4Barbell rollout3 × 45s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Olympic Lift Primer
This builds the positions, it does not teach the lifts — coaching does that. Three minutes of rest on the fives. The front squat is the priority: if you cannot hold the rack position comfortably, no amount of pulling practice will help.
Olympic Lift Primer — questions
How long does Olympic Lift Primer take?
About 50 minutes from the first set to the last. The session contains 4 exercises and burns roughly 440 kcal for an average trainee.
What equipment do you need for Olympic Lift Primer?
Barbell and plates. The session is built around Dumbbell Standing Alternate Overhead Press, Barbell Bench Front Squat, Cable bar lateral pulldown and more, and every exercise comes with a demo video in the GymiaFit app.
Is Olympic Lift Primer suitable for beginners?
Olympic Lift Primer is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Olympic Lift Primer work?
Shoulders, Back, Quads, Core. 4 exercises, starting with Dumbbell Standing Alternate Overhead Press, Barbell Bench Front Squat, Cable bar lateral pulldown.
Is Olympic Lift Primer free?
Yes. Olympic Lift Primer is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Olympic Lift Primer into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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