Hang Power Snatch (Upper Thigh)
The Hang Power Snatch (Upper Thigh) is an Olympic lifting accessory exercise. Points of Performance: Deadlift the barbell up as similarly to your clean pull as possible Hinge forward at the hips while simultaneously bending knees to tension into both the anterior and...
Hang Power Snatch (Above Knee)
The Hang Power Snatch (Above 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...
Hang Power Snatch (Below Knee)
The Hang Power 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...
Power Snatch
The Power Snatch is an accessory exercise for the the clean in Olympic weightlifting. Points of Performance: Start position should be with the barbell in close proximity to shins with the front edge of the shoulder slightly ahead of the bar when viewed from the side....
Dip Power Snatch
The Dip Power Snatch is an accessory exercise for the Snatch in Olympic weightlifting. Points of Performance: Deadlift the barbell up as similarly to your snatch pull as possible With the proper grip width and shoulder position the bar should rest between your hip...
Hang Power Clean (Below Knee)
The Hang Power Clean from below the knee is an accessory exercise for the Clean 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...
Ring Pull-up – Single Ring Negative
A scaled version of the single ring pull-up. This teaches the ability to maintain tension throughout the range of motion. The isometric contractions will build functional strength that can be applied effectively to other pulling exercises over time.Cues: Start with a...
Wall Sit – Single Leg
The single leg wall sit is significantly more challenging the the double leg version. It requires more hip strength to stabilize the unilateral position and the knee extensors of one side must support the full load of your bodyweight. Cues: Position yourself so your...
Wall Sit
The wall sit is used to develop strength in the legs while placing less stress on the joints than movements requiring reps, like squats and lunges. It is effective for building endurance in the knee extensors as well. Cues: Position yourself so your knees and hips are...
False Grip Ring Pull-up
The false pull-up on rings has all the benefits of a traditional pull-up, but builds towards the muscle up because of the unique grip. The additional strength and mobility developed in the forearms by using this grip will translate to other more advanced skills as...
Pistol Squat – Heels Elevated
Elevating the heel on the pistol squat places a greater demand on the quadriceps and the VMO. The reduced requirement of ankle mobility can make this exercise more accessible to stronger, but less mobile athletes. Cues: Squat as straight down as possible allowing the...
Ring Pull-up Single Ring
Pulling in supination on a single ring makes it easy to isolate pulling mechanics and prevents a clear definition of a pull-up with the contact at the top of each rep.Cues: Start with a supinated grip and a full passive hang Initiate the pull by pulling the depressing...
Farmer’s Carry
The farmer's carry is good old fashioned hard work. It can be used for absolutely strength, conditioning, mental toughness, or specifically to build scap strength and body awareness. A fantastic exercise that can be as fun and varied as it is brutal.Cues: Squeeze the...
Kettlebell Swing – Single Arm
The single arm kettlebell swing combines all the benefits of the traditional swing with the benefits of unilateral training. Cues All the components of the Russian kettlebell swing Mistakes Swinging too high Swinging with the body instead of the hips Inconsistency...
Gorilla Row
The gorilla row uses a bracing arm against the ground to anchor and allow for heavier rowing and bigger gains. Cues: Brace in a powerful stance and lock your supporting elbow strongly to support your torso Row the dumbbell by retracting and depressing your scap as you...
Kettlebell Front Rack Squat
The kettlebell front rack squat is utilized to create uneven loading in the squat. It is a lower intensity exercise, but useful to learn body awareness and coordination in conjunction with working muscles that may not activate during bilaterally loaded squatting...
Kettlebell Front Rack Hold – Single Arm
The kettlebell front rack hold is utilized to develop shoulder stability and an understand of how to do so consciously. The front rack is common in many exercises and the hold is the starting point to be able to do it correctly.Cues: KB rests on the top of forearm and...
Kettlebell Deadlift – Single Leg Ipsilateral
The single leg ipsilateral, or suitcase, deadlift is a unilateral exercise used to build balance and stability. It is commonly seen in warm up and prehab settings to prepare for and round out heavier training sessions.Cues: Start with kettlebell outside of foot Use...