全身を鍛える筋トレメニュー!おすすめのオリンピックリフティング

皆様はオリンピックで重量挙げを真剣に見たことはありますか?重量挙げはバーベルを床から胸まで持ち上げて、その後に頭上に持ち上げる「クリーン&ジャーク」と、床から一気に頭上まで持ち上げる「スナッチ」の2種目の合計重量を競う競技です。これらの動作はただ力を競う競技ではなく、高い技術が要求される競技となっており、全身の力を使い様々な筋肉を連動させることで重たい重量を持ち上げています。これらの「オリンピックリフティング」は全身の力を使い筋肉を連動させるため、スポーツのための筋トレとして大変優れた筋トレとなっています。オリンピックリフティングの習得は、スピードやパワーの向上に効果的なので有効に役立ててください。

オリンピックリフティングとは

クリーンやジャーク、スナッチなどの重量挙げ(ウエイトリフティング)の動作や、それを分割したハイプルやパワーシュラッグなどの動作で鍛える筋トレ方法の総称です。これらの筋トレ種目は重量挙げの大会を目指す人がするだけではなく、パワーや瞬発力を必要とするほとんどのスポーツに適した筋トレとなっています。

おすすめの筋トレメニューその1、クリーンのやり方

クリーンは複数の動作を一連の流れで行う筋トレで、特に身体の背面を中心として全身の力を使って、バーベルを肩の前まで一気に持ち上げる筋トレです。最初は動きを分割して練習し、筋力を付けていくと適切な方法で出来るようになり、効果的に鍛えることができます。
【分割法トレーニング】
1.デッドリフト
床に置いたバーベルを肩幅より広めに握り、足の幅を腰幅か少し広めに立ちます。膝と股関節を曲げて腰を落とし、胸を張って背筋を伸ばして膝と股関節を伸ばします。腕を伸ばしたまま身体を滑らせるようにバーベルを持ち上げます。
2.ストレートアップ
デッドリフトを膝の上から行い〔デッドリフト(膝と股関節を伸ばす動作)〕、〔カーフレイズ(背伸び之動作)〕、〔シュラッグ(肩をすくめる動作)〕を同時に行います。股関節・膝・足首が伸びること(フルエクステンション)を意識して行います。
3.ジャンプwithバー
デッドリフトを膝の上から行い、ストレートアップをしながらジャンプします。全ての動作を連動させて行うことが重要になります。
4.ハイプル
デッドリフトを膝の上から行い、ジャンプwithバーをしながらバーをみぞおちの高さまで引き上げます。バーを引き上げる時は、腕の力ではなく身体を起こす勢いとジャンプの踏み込む力で引き上げて、肘をバーの高さ以上に保つことが重要です。
5.フロントスクワット
バーベルを肩の前に乗せて持ってスクワットをします。バーを安定させるには、上腕が床と平行になるように肘の高さを上げることが重要です。
6.キャッチ
デッドリフトの状態を膝の上から行い、ハイプルを行いながらバーをみぞおちの高さまで上げたら、重心を一気に下げて肘をすばやく前に回転させて膝を軽く曲げ腰を少し落とし、フロントスクワットの開始姿勢になります。バーの下に潜り込むイメージで行います。
※これらの動きを一連の流れで行う筋トレがクリーンで、床から行うパワークリーンや太ももから行うハングクリーンなど、開始位置によって強度が変わります。
《クリーンの順番》
①デッドリフト:膝と腰を伸ばしながら、腰の高さまでバーを持ち上げます。
②フルエクステンション:デッドリフトと同時に、カーフレイズとシュラッグを同時に行い、みぞおちの高さまで引き上げます。
③キャッチ:フルエクステンションと同時に、バーの下に潜り込むように肩の前にバーを乗せてしゃがみます。
④立ちあがると同時にバーを下ろします。

おすすめの筋トレメニューその2、スナッチ

スナッチとクリーンの違いは、頭上に一気に持ち上げる点です。頭上に一気に持ち上げるために、グリップ幅が広くなりフロントスクワットとキャッチ動作が無くなり、代わりにオーバーヘッドスクワットとドロップキャッチの習得が必要になります。スナッチのグリップ幅は、片手を握り床と平行に横に伸ばし、反対の肩と握った手の先の長さが適切なグリップ幅です。
【分割法トレーニング】
1.デッドリフト、2.ストレートアップ、3.ジャンプwithバー、4.ハイプルはグリップ幅を広く持って、スナッチと同様の動作です。
5.オーバーヘッドスクワット
バーベルを頭上に持ち上げたままスクワットをします。動作中は体幹と肩を安定させるように、しっかりと力を入れることが重要になります。
6.ドロップキャッチ
バーベルを首の後ろで肩に担いで、つま先立ちになります。かかとを下ろしながら膝を軽く曲げて、バーの下に潜り込むように肘を伸ばします。
※クリーンと同様に1~6の動作を一連の流れで行う筋トレがスナッチで、床から行うパワースナッチや太ももから行うハングスナッチなどがあります。
《スナッチの順番》
①デッドリフト:バーベルをスナッチのグリップで握って、膝と腰を伸ばしながら腰の高さまでバーを持ち上げます。
②フルエクステンション:デッドリフトと同時に、カーフレイズとシュラッグを同時に行い、みぞおちの高さまで引き上げます。
③キャッチ:フルエクステンションと同時に、軽く膝を曲げてバーの下に潜り込むように頭上に押し上げます。
④立ちあがると同時にバーを下ろします。

パワーとスピードUP!筋トレメニューに取り入れることをおすすめします!

クリーンとスナッチを習得し、オリンピックリフティングを筋トレメニューに取り入れることは、筋トレのバリエーションを増やします。分割法を単独で鍛える方法も非常に効果的で、ハイプルのみの筋トレはクリーンやスナッチで扱う重量よりも重たいものを扱えるようになり、パワーの向上に効果的になります。また、これらの筋トレは大きな動作で大きな力を使い行うので、周りの安全を確認し怪我に気を付けてください。筋トレにオリンピックリフティングを活用し、全身を鍛えパワーやスピードの向上を目指してみてください。

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