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...

Ring Dip – Feet Support on Box

Ring Dip – Feet Support on Box

Cues: Place your tip toes on a box to allow for quality positions Acquire ring support position to begin Lower into a deep dip and return to a full lockout at the top Bend the knees to keep the torso vertical Turnout should happen on each rep Mistakes: Keeping the...

Banded Deficit Deadlift

Banded Deficit Deadlift

Pulling from a deficit increases the demand on the quadriceps to break the bar from the floor, while adding a band to the deadlift creates accommodating resistance. This set up encourages a tighter start position as well as brings in the benefits of a strong and...

Banded Deadlift

Banded Deadlift

Adding a band to the deadlift creates accommodating resistance. By gaining more resistance as you move into a stronger position you can handle a heavier load than otherwise possible at the top of your deadlift. Primarily, this teaches the athlete to pull aggressively...

Poliquin Step Up

Poliquin Step Up

The Poliquin step up is a VMO-centric exercise. It is a scaled down version of the Peterson step up which has the athlete balancing on the ball of the foot. Using a slant board is preferable, but placing the heel on a weight to create a similar angle is an effective...

Goblet Heels Elevated Squat

Goblet Heels Elevated Squat

The goblet heels elevated squat is a quadriceps and knee strengthening exercise. By elevating the heels the forward load is increased without necessitating abnormal ankle flexibility. Adding weight requires and builds more strength in the associated muscles and...

Heels Elevated Squat

Heels Elevated Squat

The heels elevated squat is a quadriceps and knee strengthening exercise. By elevating the heels the forward load is increased without necessitating abnormal ankle flexibility.   Cues: Keep the torso vertical and squat straight down Allow the knees to go forward...

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