Clean Pull + Clean from Blocks (Knee)
Snatch Pull + Snatch from Blocks (Knee)
Block Clean (Knee)
Block Snatch (Knee)
Snatch Grip Stiff Legged Deadlift
Power Snatch – Common Variations
The Power Snatch is an accessory exercise used to develop technical proficiency in the Snatch, as well as to to develop speed and quickness for sports. It is executed from a starting position with the bar and weights on the floor and accelerated with the strength of...
Handstand – Straight Leg Isolations
Cues: Secure handstand balance first Bring one leg down to level with the hips then return to straight Keep tall leg in alignment Push tall and keep shoulders stacked over hands Maintain locked knees and actively pointed toes throughout the set Mistakes: Shoulders...
Ring Row
Cues: Adjust rings so your pulling angle is perpendicular to the strap angle Squeeze the scaps together first and then pull the rings deep to the armpits Work with the mentality that you can always get a little bit more scap retraction Use an angle that allows for a...
Active Arch Hang
Cues: Pull with 100% straight arms by retracting and depressing the scaps The goal is to pull the chest to horizontal and maximize scap retraction Allow the legs to relax and hang straight down Minimize lat assistance and focus on scaps Pull only to the height you are...
Human Knee Extension – Hand Assisted Negative
The hand assisted human knee extension is a scaled version that allows you to approach your best range of motion using the power of negatives. By working only the negative with high quality you will build the strength towards completing this movement with...
Human Knee Extension – Target
The human knee extension to target is a scaled version that allows you to precisely coordinate your range of motion and slowly increase it towards the full range over time. Working in your best range of motion will build strength in the knees and quads effectively...
Kneeling Squat
The kneeling squat is a conditioning exercise for the quads and particularly the knees. It can be scaled, or advanced, in order to fit almost any skill level.Cues: Keep the torso vertical both down and coming back up Scale as needed to prevent pain Scale: 1 -...
Front Foot Elevated Split Squat – Dumbbell
The front foot elevated split squat is a combination of strength and mobility. By lunging deep you will build ankle mobility and knee strength as well as lengthen the hip flexors of the trailing leg. The addition of dumbbells adds weight to pull you into a deeper and...
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...
Goblet Pistol Squat
The goblet pistol squat builds on the pistol to increase unilateral strength in the legs and challenges balance and flexibility to a greater degree Cues: Hold a weight in front of your chest to load this movement Raise one leg as high as you are able with knee locked...
Shoulder Extension Rollover – Pronated
Shoulder extension is a key element in upper body movements like the push-up, dip and pull-up. It is also extremely important for more advanced movements like skin the cat and back levers.Cues: Use a pronated grip Keep the torso neutral and raise the stick as high as...
Dumbbell Push Jerk – Single Arm
The push jerk is a more efficient way of getting a dumbbell overhead. By dipping under and locking the elbow you can more effectively utilize the strength of your legs and entire body to move heavier loads.Cues: Dip and drive to move the weight upwards Dip again and...