Zachary Height Articles

Power Clean on Plates

This is an effective drill to teach athletes to pick their feet up in order to generate greater acceleration on their third pull, as well as to increase the consistency and balance of the receiving position. Cues: Place weights, or other wide flat objects, against the...

Prone Straddle Extension

Developing a powerful straddle will stabilize your lower back and is integral to keeping a body healthy. Not all leg exercises are done standing up, or lifting weights. Using reps is an effective way to develop awareness and power in the straddle. Cues: Grasp the...

Prone Straddle Hold

Developing a powerful straddle will stabilize your lower back and is integral to keeping a body healthy. Not all leg exercises are done standing up, or lifting weights. Cues: Grasp the bench using both arms. The closer you hold the to edge the heavier your lower half...

L-Sit on Floor

A core building behemoth of an exercise. Performing L-sits on the floor challenges scapular depression and mobility as well as growing your abs. It may seem like your arms are too short to push your hips off the floor, but with strong pressure downwards your shoulders...

Single Leg Balance – Straight Leg Raise

Single Leg Balance – Straight Leg Raise

Jun 20, 2021 | Exercises, Gymnastics and Bodyweight

Raising a straight leg builds tremendous hip flexor strength and lengthens the hamstring actively. This is an actively...

Single Leg Balance – Knee Up

Single Leg Balance – Knee Up

Jun 20, 2021 | Exercises, Gymnastics and Bodyweight

Raising the knee is as difficult as you make it. There is a slight increase in difficulty with the knee up, but there...

Single Leg Balance

Single Leg Balance

Jun 20, 2021 | Exercises, Gymnastics and Bodyweight

Standing on one leg is simple way to assess and develop balance. This is a great drill for anyone coming back from...

Handstand – Straddle Scissors – Wall Assisted

Handstand – Straddle Scissors – Wall Assisted

Oct 23, 2020 | Exercises, Gymnastics and Bodyweight

The straddle scissor with wall assistance is a precursor to performing them away from the wall. With careful execution...

Round Back Flat Back Hinge – Anchored

Round Back Flat Back Hinge – Anchored

Oct 22, 2020 | Gymnastics and Bodyweight

Cues: Roll down keeping hips forward to mobilize the middle and upper back Grasp anchor and pull through hips to...

Round Back Flat Back Hinge

Round Back Flat Back Hinge

Oct 22, 2020 | Exercises, Gymnastics and Bodyweight

Cues: Hinge forward maintaining lumbar extension and creating anterior pelvic tilt to stretch the hamstrings Pull into...

Prone Handstand – Wall

Prone Handstand – Wall

Oct 20, 2020 | Exercises, Gymnastics and Bodyweight

Cues: Create a clean line from hands through feet Actively push through shoulders into wall Brace abs, squeeze glutes,...

Shoulder Extension Hang

Shoulder Extension Hang

Oct 20, 2020 | Exercises, Gymnastics and Bodyweight

Cues: Step into hang slowly and with straight arms Keep body straight while relaxing through shoulders to stretch...

Skin the Cat

Skin the Cat

Oct 10, 2020 | Exercises, Gymnastics and Bodyweight

CUES: Start with locked knees and pointed toes and maintain throughout the entire movement. Keep elbows straight the...

Skin the Cat – Drop

Skin the Cat – Drop

Oct 10, 2020 | Exercises, Gymnastics and Bodyweight

CUES: Start with locked knees and pointed toes and maintain throughout the entire movement. Keep elbows straight the...

Muscle Up – Transition

Muscle Up – Transition

Oct 6, 2020 | Exercises, Gymnastics and Bodyweight

Cues: Secure false grip and enter dip support Toes should just touch ground here Trace rings around chest and pause to...

Handstand – Tuck Extension

Handstand – Tuck Extension

Oct 5, 2020 | Exercises, Gymnastics and Bodyweight

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