Hang Power Clean (Above Knee)
The Hang Power Clean from above 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...
Dip Power Clean
The Dip Power Clean is an accessory exercise for the Clean in Olympic weightlifting. It is useful for teaching the athlete to use the legs and to learn to use the elasticity of their body to generate momentum. Points of Performance: Deadlift the barbell...
Hang Power Clean (Upper Thigh)
The Hang Power Clean from the upper thigh begins to teach the athlete how to maintain tension in their legs and as the bar position gets closer to the classical start position. Points of Performance: Deadlift the barbell up as similarly to your clean pull as possible...
Power Clean – Common Variations
The Power Clean is an accessory exercise used to develop technical proficiency in the Clean, as well as to to develop general strength and power for sports. It is executed from a starting position with the bar and weights on the floor and accelerated with the strength...
Power Clean
The power clean is an accessory exercise for the the clean in Olympic weightlifting. It is also highly useful for the development of strength and athletic force development and force absorption. Points of Performance: Start position should be with the barbell in close...
Ring Pull-up – Side Emphasis
Pulling to one side on a ring pull-up emphasizes unilateral strength. A quality negative further builds upon this capacity as well as develops high quality scap control and resiliency. Cues: Start in a full hang Initiate the pull by pulling the depressing and...
Archer Pull-up – Rings
The archer pull-up on rings is a unilateral pulling exercise and is a progression towards the one arm chin-up. It takes a lot of strength, but is more accessible than many more advanced exercises. Cues: Start in a full hang Initiate the pull by pulling the depressing...
Single Leg Balance – Knee Extension
Straightening the knee is as difficult as you make it. This should be thought of as an active mobility drill to build balance and stability, but mainly to develop hip flexor strength and hamstring mobility on the straightening leg. Cues: Shift your weight to one side...
Single Leg Balance – Straight Leg Raise
Raising a straight leg builds tremendous hip flexor strength and lengthens the hamstring actively. This is an actively mobility drill and will only be as hard as you make it. In other words, you get out of it what you put into it. Cues: Shift your weight to one side...
Single Leg Balance – Knee Up
Raising the knee is as difficult as you make it. There is a slight increase in difficulty with the knee up, but there should be tremendous effort to pull the knee as high as possible during the hold. Cues: Shift your weight to one side and raise your knee as high as...
Single Leg Balance
Standing on one leg is simple way to assess and develop balance. This is a great drill for anyone coming back from injury, or who needs to develop stability in their lower half for any reason. Cues: Shift your weight to one side and slowly raise your other leg a few...
Kettlebell Deadlift – Single Leg Contralateral
The single leg contralateral 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 Reach across...
DB Curl With Supination – Alternating
Supination of the dumbbell emphasizes contraction of the biceps at the top of the movement. Performed with precision and control this exercise can build strength in the arms as well as create a pump.Cues: Alternate each rep Supinate the wrists as you curl the weights...
DB Curl with Supination
Supination of the dumbbells emphasizes contraction of the biceps at the top of the movement. Performed with precision and control this exercise can build strength in the arms as well as create a pump.Cues: Supinate the wrists as you curl the weights up Squeeze the top...
DB Clean
The db clean is an exercise commonly used for conditioning. It can be used for strength, but is mainly a lighter exercise designed to work a combination of strength and endurance. Cues: Start in a deadlift position with the dumbbell on the ground in front of your feet...
DB Clean – Single Arm
The single arm db clean is a unilateral exercise commonly used for conditioning. It demands anti-rotation and stability as well as providing a powerful metabolic effect. Cues: Start in a deadlift position with the dumbbell on the ground outside of your foot You can...
DB Front Rack Squat – Single Arm
The dumbbell front rack single arm squat is a low intensity unilateral squat that requires more stabilization than barbell movements. It is great for conditioning, or building strength that supports heavier lifts. Cues: Secure the weight in the front rack position...