| Exercise Name and Technique Guidelines | Watch Video |
RDL (Romanian Dead Lift) 1. Feet hips-width apart, toes pointing forward.
2. Hand grip is shoulder-width
3. Chest is up and back is flat
4. Knees slightly bent with weight on heels
5. Lower Bar keeping back flat and chest up with continuous contact between bar and legs.
6. Knees stay slightly bent while pushing hips back
7. Continue down as far as flexibility allows without rounding back
8. Return to start position (upright) maintaining contact between legs and bar while keeping back flat. | |
Hang Clean * 1. Feet hips-width apart, toes pointing forward.
2. Hand grip is shoulder-width
3. Push buttocks back, bend knees slightly & drop torso so bar is just over knees touching legs
4. Chest is up and back is flat
5. Explosively jump, shrug while keeping bar close to body, wrap arms explosively around bar
6. Catch with elbows up and feet flat on floor, hips back and back flat. | |
Cleans From Floor * 1. Feet hips-width apart, toes pointing forward.
2. Hand grip is shoulder-width
3. Hips are pushed back, not down, allowing for shoulders to be over bar
4. Chest is up and back is flat
5. Start by pushing through feet (this pushes knees back so you will not hit them with the bar)
6. Once you get bar past knees and about mid thigh level explosively jump, shrug while keeping bar close to body, wrap arms explosively around bar
7. Catch with elbows up and feet flat, on floor hips back and back flat. | |
Back Squat (to Parallel) 1. Feet hips width apart or slightly wider, slight toe out
2. Chest up, back flat and tight
3. Weight on heels
4. Begin decent by pushing hips back and sitting down, keeping back tight. Do not let knees go in-front of toes.
5. Continue until thigh is parallel to ground while keeping feet flat and weight in heels
6. Once parallel has been achieved, return to start position
7. Drive hips forward and up while keeping back flat and weight in heels | |
Front Squat (to Parallel) 1. Start with bar on front side of shoulders (elbows up, creating a natural shelf for the bar to sit)
2. Feet are shoulder width stance toes straight to slight toe out.
3. Chest & elbows are up & back is flat and tight
4. Start descent by pushing hips back so knees do not go over toes.
5. Sit down keeping weight in heels and driving elbows up
6. Descend until thigh is parallel to ground.
7. Once parallel has been achieved, return to start position while keeping back flat, weight in heels and elbows up. | |
Clean Deadlift 1. Start with hips width stance should width grip & chest up, back flat
2. Bar touching shins, shoulders are over bar
3. Begin by extending legs so knees naturally pull back (do not yank with arms)
4. Shoulders and hips should move at the same time
5. Movement is slow and controlled
6. Continue until in upright position, return bar to platform
7. Keep back flat! | |
Power Shrug (floor) * 1. Hips width stance, shoulder width grip, chest up, back flat
2. Bar touching shins, shoulders are over bar
3. Begin by extending legs so knees naturally pull back (do not yank with arms)
4. Shoulders and hips should move at the same time
5. Movement is slow and controlled until bar reaches just over knees
6. Once bar is at knees explosively extend hips and shrug bar
7. Bar should stay close to body at all times.
8. Slowly lower bar back to floor keeping back tight & flat | |
Clean Pull (hang position) * 1. Feet hips-width apart, toes pointing forward.
2. Hand grip is shoulder-width
3. Chest is up and back is flat
4. Bar is just above knees
5. Shoulders are over bar & hips are back (keep buttock pointed back not down)
6. Explosively extend hips and shrug shoulders toward ears (not back)
7. Pull bar up to shoulder
8. Bar should stay close to body at all times.
9. Lower bar back to floor keeping back tight & flat | |
Double Threat (Power Shrug & Clean) * 1. One Power Shrug Followed immediately by One Clean Can be done from either the hang position or the floor
2. Remember to always keep back flat and tight | |
Triple Threat (Power Shrug, Clean Pull & Clean) * 1. One Power Shrug, followed immediately by one Clean Pull Immediately followed by one Clean
2. Remember to always keep back flat and tight | |
Clean & Jerk (Split Jerk) * 1. Feet hips-width apart, toes pointing forward.
2. Hand grip is shoulder-width
3. Chest is up and back is flat
4. Shoulders are over bar & head is up
5. Start by pushing through feet (this pushes knees back so you will not hit them with the bar)
6. Once you get bar past knees and about mid thigh level explosively jump, shrug while keeping bar close to body, wrap arms around bar quickly.
7. Catch with elbows up and feet flat on floor hips back and back flat.
8. Get set (with elbows, chest up & back tight) dip into ¼ squat keeping weight on heels
9. Explosively extend hips while pushing bar over head while splitting legs in a lunge fashion
10. Bar should be locked out over-head simultaneously when legs are split
11. From this position, push off front foot half step then walk back leg forward while bar is still over head. Continue until feet are parallel
12. Bring bar to shoulders then down to floor. | |
Snatch (floor) * 1. Feet hips-width apart, toes pointing forward.
2. Hand grip is arm to opposing elbow distance
3. Chest is up and back is flat
4. Shoulders are over bar & head is up
5. Start by pushing through feet (this pushes knees back so you will not hit them with the bar)
6. Once you get bar past knees and about mid thigh level explosively jump, shrug while keeping bar close to body
7. While keeping elbows pointed upward pull bar upward jump under bar catching bar overhead
8. Bend knees when landing keeping back flat, land flat footed
9. Stand up with bar over head & slowly return bar to floor | |
Snatch (Hang Position) * 1. Hand grip is wide as wide as is comfortable
2. Chest is up and back is flat
3. Bar is just above knees, touching legs
4. Shoulders are over bar & head is up
5. Start by pushing through feet (this pushes knees back so you wont hit them With the bar)
6. Once you get bar past knees and about mid thigh level explosively jump, shrug while keeping bar close to body
7. While keeping elbows pointed upward pull bar upward, jump under bar, catching bar overhead
8. Bend knees when landing keeping back flat, land flat footed
9. Stand up with bar over head & slowly return bar to floor | |
Military Press (in front) 1. Sitting on a bench or standing with hips width stance
2. Start with a shoulder width grip in-front of head
3. Push bar over head until full elbow extension is achieved while pushing head forward through arms
4. Lower bar to starting position. | |
Push Press * 1. Standing with hips width stance
2. Start with a shoulder width grip in-front of head
3. Perform a ¼ squat keeping back flat and head forward
4. Extend knees and push bar overhead until full elbow extensions achieved while pushing head forward through arms
5. Lower bar to shoulder and repeat | |
Push Jerk * 1. Standing with hips width stance
2. Start with a shoulder width grip in-front of head
3. Perform a ¼ squat keeping back flat and head forward
4. In an explosive manner, extend knees, hips and ankles while pushing yourself under the bar.
5. Full elbow extension is achieved while pushing head forward through arms
6. Land flat footed with knees bent.
7. Stand with bar stable & over-head
8. Lower bar to shoulders and repeat | |
Forward Lunge (Barbell or holding Dumbbells) 1. Place bar on back & back up from rack (or with DBs in hand)
2. Feet stance is hip width
3. With left foot step forward and lower body down by bending right knee until left thigh is parallel to ground.
4. Keep chest high and torso tight
5. Make sure right knee does not touch ground
6. Left knee does not move over toe
7. Push back with left heel to standing position
8. Keep shoulders up and drive them back as you push back through heel
9. Repeat with right leg | |
Lateral Lunge (Barbell or holding Dumbbells) 1. Place bar on back & back up from rack (or with DBs in hand)
2. Feet stance is hip width
3. With left foot step out laterally (to the side) keeping chest up and buttock out and balance in lateral position then return back to start.
4. Make sure knee does not go out over your toes
5. Push back to standing position
6. Repeat with right leg | |
DB Lunge 1. Set up a box between 12- 24 inches tall so that the knee when stepping up is not flexed past 90 degrees
2. DB’s in both hands, step the whole right foot onto the box, fully extend the top knee- but do not lock out
3. Then slowly lower the left leg to the ground
4. Finish all reps with one leg- then switch to the other leg
5. Maintain a tight back and chest up
6. Make sure knees do not collapse in toward each other | |
Dumbbell Squat Jump 1. With one DB in both hands, feet are at hips width stance chest up and back tight and flat
2. Squat down to ¼ squat keeping back tight and weight in heels
3. Explosively extend hips, knees and ankles by jumping straight up
4. Land soft with knees and hips bent and solid core
5. Reset yourself (make sure back is tight and flat and chest is up) | |
Incline Bench Press 1. On an incline bench keep contact with 5 points (head, shoulders, buttocks, left foot, right foot).
2. Slightly wider than shoulder width grip
3. Remove bar from racks
4. Lower bar to clavicle, touching chest lightly
5. Push straight upward to slightly back
6. Repeat
7. Do not arch back, lift hips or head.
8. Always have a spotter | |
Dumbbell Bench Press 1. Lying flat on bench with 5 contact points & DBs in hand (head, shoulders, buttocks, left foot, right foot)
2. Lower dumbbells directly to the chest so that inside of dumbbells touch outside of the chest at approximately sternum level
3. When pressing to the starting position, press upward and slightly back toward the shoulders
4. Always maintain 5 point contact
5. Always have a spotter | |
DB Squat 1. With one DB both in hand, hips width stance chest up and back tight and flat
2. Keeping weight in heels, squat down until thigh is parallel to ground
3. Maintain a tight back and chest up
4. Do not allow knees to go over toes
5. Make sure knees do not collapse in toward each other
6. When parallel has been achieved, push weight through heels and return to upright position while pushing hips forward and up | |
