General Training Demos
Rope Pull-up
The rope pull-up places greater demand on the top arm. By lowering the bottom hand you can develop greater and greater strength of the top. It is a tremendous builder of hand and grip strength and is a progression towards the one arm pull-up. Cues: Grasp the rope with...
Ring Pull-up
The strict pull-up on rings has all the benefits of a traditional pull-up, but allows the arms to move in a more natural motion. It is useful for anyone experiencing pain during pull-ups, as well as developing the ability to pull higher more comfortably than on a...
Hang Snatch – Knee
The Hang Snatch from the knee is an accessory exercise for the Snatch in Olympic weightlifting. It assists in rate of force development as well as encourages a fast turnover and lockout in the receiving position. Points of Performance: Deadlift the barbell up as...
Hang Snatch – Below Knee
The Hang Snatch from below the knee is an accessory exercise for the Snatch in Olympic weightlifting. Points of Performance: Deadlift the barbell up as similarly to your clean pull as possible Hinge at the hips while simultaneously bending the knees to load the...
Straight Arm Reverse Plank
The straight arm reverse plank builds powerful triceps and mobile shoulders. The posterior chain is used to assist raising the hips and supporting in a powerful extended shoulder position. Cues: Use an elevated surface that allows you to fully extend the hips Open the...
Straight Arm Reverse Plank Raises
The straight arm reverse planks builds powerful triceps and mobile shoulders. The posterior chain is used to assist raising the hips and building function range of motion in this active mobility drill. Cues: Use an elevated surface that allows you to raise into a...
Handstand – Wall Facing Tuck
The wall facing tuck hold develops compression mobility and pushing strength through the upper back for the handstand and is helpful for building pressing capacity. Cues: Bring the knees below hip level Keep eyes on the floor Push up like your life depends on...
Handstand – Wall Facing Tuck Extensions
The wall facing tuck extension is an active mobility as well as upper back strengthening drill for the handstand. Cues: Bring the knees below hip level each rep Keep eyes on the floor Place hands as close as possible to wall while achieving the first two cues...
GHD Hip Extension
This exercise should be a regular addition to your program. Whether done with intensity to build strength, or slow and with control to support heavier training, this exercise will help to keep your knees and lower back healthy. Cues: Adjust the pad so it is on your...
Glute Ham Raise
This exercise will chew your hamstrings up and spit them out. Build serious strength in your posterior chain with this one. Work negatives if you must, or add weight if you have NFL caliber hamstrings. Cues: Adjust the pad so you are secure and able to create strong...
Snatch
The snatch is an Olympic weightlifting exercise that is also common in CrossFit and alluring those interested in general fitness. It combines strength, speed, power, and mobility into a dynamic and explosive split second of precise execution. There is much to say...
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...
Tall Clean
The tall clean is a technique drill for improving the pull under on the clean. It develops quickness and aggression in the third pull. Performed at an appropriate weight this is an extremely effective exercise learning to be "fast." Cues: Start in a balanced position...
Clean
The clean is an exercise used to develop strength, power and force absorption. It can be trained specifically for the sport of Olympic Weightlifting, or used to develop athletes in a wide variety of sports. Entire books are written on the proper set up and execution...
Weightlifting Footwork – Pulling to Receiving Position
More cleans and snatches are lost because of poor footwork than for any other reason. Learning to accurately move the feet from your pulling stance to your receiving stance will make you a better weightlifter. Cues: Start in your pulling position for the snatch or...
Straddle L-Sit – Extension
This is an active mobility drill to build towards a straddle L-sit and eventually the stalder press. Cues: Keep the hands flat on the box. This builds wrist mobility and strength. Extend the knees forcefully with toes pointed each rep. Straddle hard and do not rest...
Straddle L-Sit – Elevated
Elevating the hands in the straddle L-sit enables the athletes to implement this skill into their training before they have the strength, or the mobility to execute on the floor. Cues: Keep the hands flat on the box. This builds wrist mobility and strength. Straddle...
Hip Flexion with External Rotation on Box
Supporting with the front leg in external rotation develops powerful hips and extends functional range of motion. This drill also challenges hip extension in the back leg and will lead to buttery hips when done consistently Cues: Bend the front knee as needed to feel...