If you’re a weightlifter, fitness enthusiast, or just love training with inspiring people, you’re in for something special.
In a recent YouTube video, Craig Richey got a once-in-a-lifetime opportunity to train with Oleksiy Torokhtiy, a decorated Olympic weightlifter known for his educational brand Warm Body Cold Mind.
From rowing warm-ups to technical snatch drills and valuable life lessons gathered over 25 years of lifting, this session delivered more than just sweat—it offered perspective. Here’s what went down and what every athlete can take away from this powerhouse meetup.
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Warm-ups Aren’t Optional—They’re Essential
For many younger lifters, warm-ups can feel like a formality. But as Oleksiy quickly pointed out, training longevity begins with preparation. Before touching a barbell, the crew kicked off with a structured warm-up:
- Rowing for overall blood flow and joint readiness
- Single-leg squats (glute- and hip-dominant, not speed pistols)
- Back extensions and GHDS for spinal and posterior-chain activation
“You’re not warming up because you’re young,” Oleksiy said. “But when you’re over 35—you’ll understand me.” That wisdom hit home. For any athlete interested in protecting their knees and lower back, slow and controlled bodyweight movement is critical. Single-leg squats done with hamstring and glute control—not momentum or speed—can dramatically improve knee health and tendon resilience.
Oleksiy’s Top Accessory Movements for Weightlifters
While squats and pulls form the bedrock of Olympic lifting, Oleksiy ranks pressing variations right after them. Based on his years of lifting—and coaching—here are his go-to accessory exercises:
- Overhead Squats & Snatch Balances – improve stability and coordination
- Planks – critical for developing core tension throughout lifts
- Back Extensions – promote posterior-chain strength and spinal integrity
- Single-leg Exercises – build balance, control, and muscular symmetry
“Even though I’ve done Olympic lifting for 25 years, the key accessory for knee health is single-leg squat variations,” he explained. Not speed-based pistols, but controlled descents where the knee just barely touches the ground before returning to the top.
No-Foot Snatch: A Skill-Changer
Oleksiy introduced the host to the concept of the no-foot snatch, a movement that strips away one’s natural jump and forces the lifter to stay rooted throughout the pull. It helps correct early toe lift and teaches lifters how to stay balanced over the entire foot.
“The no-foot snatch helps you stay grounded and develop bar path awareness,” said Oleksiy. “It teaches you to delay the extension and reinforces the correct pull pattern.”
They also worked through lifts like:
- Muscle Snatch – for turnover speed
- No-Jump Snatch – to correct early extension errors
- Squat Snatch – the real test of mobility and timing
By focusing on bar proximity and spinal tension, Oleksiy demonstrated how tiny tweaks can lead to big improvements when lifting heavy.
Add Overhead Squats to Your Snatch Sets
Another golden nugget: “Add one overhead squat at the end of every snatch set up to 80%.”
This practice builds stability, confidence, and control in the catching position. If your overhead imbalance or mobility is your weakest link, this tweak won’t just build muscle; it’ll build trust in your lift.
Pro Tip:
- Push your foot flat. Stay on your heels longer during the pull.
- Keep barbell close—lat tension and spinal rigidity are key.
- Mimic the feel of your deadlift setup into your snatch.
Balancing Strength, Technique, and Mental Health
During the session, the host asked why Oleksiy still trains. His answer was powerful:
“It’s not about how I feel physically. It’s mental. If I don’t train, all the problems around me will hit me harder.”
That statement cuts deep—for many, training isn’t just about chasing numbers; it’s about maintaining mental clarity and life structure. Whether it’s warm-ups, bodybuilding intervals, or maxing out, the act of training resets the day.
Building Strong Legs and Longevity
Oleksiy emphasized leg development as more than a performance feature—it’s a lifter’s signature. “Big legs are earned,” he said. “You don’t ‘accidentally’ get good glutes, hams, and quads. They take time and pain.”
A helpful ratio he shared: If you front squat 200kg, you should be able to squat 160–170kg for reps. If not, it’s a sign your max strength has outgrown your work capacity.
Also, don’t chase 10 out of 10 sessions. Strive for consistency. Eight-out-of-ten workouts build champions—not daily PRs. The key? Striking that line just below burnout and staying out of the red zone over long stretches.
Train Intelligently, Not Just Aggressively
Oleksiy’s advice to incorporate mobility sessions, classical music, or varying your emotional input during training is surprisingly overlooked by many lifters. Emotional modulation—especially recovery practices—is crucial if you’re trying to train hard and sustainably.
“Hard things build strong people,” said the host. “But you can’t burn out chasing tens every session.”
Watch your inputs. Watch your recovery. Do the warm-up. Add overhead squats. Control your descent. Stay grounded in your snatches. Write your goals where you can see them. All of these add up.
The Takeaway
Whether you’re training for performance, mental clarity, or just pure fun, this explosive session with Oleksiy is a reminder: Smart, consistent, and focused lifting will outlast brute intensity.
Keep your feet flat, pull the bar close, tempo your warm-ups, and train your body and mind with vision. And don’t forget—next time you train, ask yourself, “Why am I doing this?” If you can answer that honestly, you’re already lifting with purpose.
As for the snatch goal? It’s on the wall now: “You must. You should. You do.”
