Hang Power Snatch (Below Knee)

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

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

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)

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...

Wall Sit – Single Leg

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

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

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...

Ring Pull-up Single Ring

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

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

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

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

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...

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