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...
Tall Muscle Snatch
Tall Muscle Clean
Snatch Press – Banded KB’s
Push Press
Skin the Cat – Floor Entry
CUES: Cling to a shoulders to ring hold and raise the knees with control In a tight tuck lean back and slowly straighten the arms to flip the body over With straight legs and straight arms slowly receive the floor with your feet Lower into your deepest shoulder...
Skin the Cat – Step in From Floor
CUES: Set the rings to shoulder height to begin Cling to the rings and step one leg at a time to tuck position Raise the other leg and lean back to allow the body to flip backwards Slowly straighten the arms as you lean back with control and focus Reach with the legs...
Shoulder Extension Scap Pull
CUES: Grip the rings and bring them behind you in a kneeling position Work between a relaxed and strongly active protracted shoulder position Use kneeling, knees up, straight body based upon your skill level Easiest is always best for this drill until it is perfected...
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...
Handstand – Single Leg Circles
Cues: Secure handstand balance first Bring one knee down to the deepest tuck you can, straddle to the side, return to legs together, straddle to the side, bring leg into tuck, then return to straddle Keep tall leg in alignment Push tall and keep shoulders stacked...
Handstand – Single Leg Tuck
Cues: Secure handstand balance first Bring one knee down to the deepest tuck you can Keep tall leg in alignment Push tall and keep shoulders stacked over hands Keep toes pointed at all times Mistakes: Shoulders sinking down or planching forward Reaching out of...
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
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...
Straight Leg Dumbbell Deadlift with Toes Up
Elevating the toes and keeping the knees straight make this version of the deadlift an effective active mobility drill for the posterior chain. A relatively light weight should be used and the movement should focus on developing and building strength in a slowly...
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
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
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...