Exercises: Legs
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Calves
Balance Board
Note: This exercise is designed to increase balance.
1. Place a balance board in front of you.
2. Stand up on it and try to balance yourself.
3. Hold the balance for as long as desired.
Caution: If your balance is poor, start out with one of the less challenging boards.
Variations: You can perform this exercise using various types of balance boards. Some are more challenging than others.
1. Place a block about 12 inches in front of a flat bench.
2. Sit on the bench and place the ball of your feet on the block.
3. Have someone place a barbell over your upper thighs about 3 inches above your knees and hold it there. This will be your starting position.
4. Raise up on your toes as high as possible as you squeeze the calves and as you breathe out.
5. After a second contraction, slowly go back to the starting position.
Tip: To get maximum benefit stretch your calves as far as you can.
Variations: You can use the smith machine or the seated calf raise machine in order to perform this exercise.
Alternatively, you can also use dumbbells by placing one on top of each thigh.
Calf Press
1. Adjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform.
2. Select an appropriate weight, and grasp the handles. This will be your starting position.
3. Straighten the legs by extending the knees, just barely lifting the weight from the stack. Your ankle should be fully flexed, toes pointing up. Execute the movement by pressing downward through the balls of your feet as far as possible.
4. After a brief pause, reverse the motion and repeat.
Calf Press On The Leg Press Machine
1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees.
Note: In some leg press units you can leave the safety bars on for increased safety. If your leg press unit allows for this, then this is the preferred method of performing the exercise. Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter.
This will be your starting position.
3. Press on the platform by raising your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
Caution: Be very cautious as you place the feet in the bottom part of the platform as if you slip and the safety bars are not locked then you could suffer a serious accident.
Variations: You can perform this exercise one leg at a time.
Calf Raise On A Dumbbell
1. Hang on to a sturdy object for balance and stand on a dumbbell handle, preferably one with round plates so that it rolls as in this manner you have to work harder to stabilize yourself; thus increasing the effectiveness of the exercise.
2. Now roll your foot slightly forward so that you can get a nice stretch of the calf. This will be your starting position.
3. Lift the calf as you roll your foot over the top of the handle so that you get a full extension. Exhale during the execution of this movement. Contract the calf hard at the top and hold for a second.
Tip: As you come up, roll the dumbbell slightly backward.
4. Now inhale as you roll the dumbbell slightly forward as you come down to get a better stretch.
Variations: You can also do these standing on the head of the dumbbell, using a large dumbbell that is wider.
Calf Raises - With Bands
1. Grab an exercise band and stand on it with your toes making sure that the length of the band between the foot and the arms is the same for both sides.
2. While holding the handles of the band, raise the arms to the side of your head as if you were getting ready to perform a shoulder press. The palms should be facing forward with the elbows bent and to the sides. This movement will create tension on the band. This will be your starting position.
3. Keeping the hands by your shoulder, stand up on your toes as you exhale and contract the calves hard at the top of the movement.
4. After a one second contraction, slowly go back down to the starting position.
Variations: There are multiple ways to perform calf raises. You can use dumbbells, barbells or various machines.
Donkey Calf Raises
1. For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad.
2. Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position.
3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
Variations: If you don't have a machine available but have access to a calf block and a sturdy object to hold on to, you can perform this using as resistance a person sitting on your lower back (around the tailbone area).
Dumbbell Seated One-Leg Calf Raise
1. Place a block on the floor about 12 inches from a flat bench.
2. Sit on a flat bench and place a dumbbell on your upper left thigh about 3 inches above your knee.
3. Now place the ball of your left foot on the block. This will be your starting position.
4. Raise your toes up as high as possible as you exhale and you contract your calf muscle. Hold the contraction for a second.
5. Slowly return to the starting position, stretching as far down as possible.
6. Repeat for your prescribed number of repetitions and then repeat with the right leg.
Variations: You can perform this exercise also with both legs at the same time as well as using a seated calf raise machine.
Rocking Standing Calf Raise
1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place it on the back of your shoulders (slightly below the neck).
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance. Also maintain a straight back and keep the knees with a slight bend; never locked. This will be your starting position.
4. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending (other than the slight initial bend we created during positioning) at any time. Hold the contracted position by a second before you start to go back down.
5. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
6. Now lift your toes by contracting the tibia muscles in the front of the calves as you breathe out.
7. Hold for a second and bring them back down as you breathe in.
Caution: Maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury.
Also, choose a conservative weight. This exercise requires a lot of balance and choosing too much weight may cause you to lose balance and fall.
Variations: A smith machine can be used for this exercise as well and it is a better choice for those with poor balance. Dumbbells can be used also.
Seated Calf Raise
1. Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
2. Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
3. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
4. Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
5. Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
Smith Machine Reverse Calf Raises
1. Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar.
2. Stand on the platform with the heels of your feet secured on top of it with the balls of your feet extending off it. Position your toes facing forward with a shoulder width stance.
3. Now, place your shoulders under the barbell while maintaining the foot positioning described and push the barbell up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. This will be your starting position.
Tip: The barbell on your back is only for balance purposes.
4. Raise the balls of your feet as you breathe out by extending your toes as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position for a second before you start to go back down.
5. Slowly go back down to the starting position as you breathe in by lowering the balls of your feet and toes.
Variations: You can also have someone place a dumbbell in between your feet for resistance. You can also perform this exercise using a doorstep and you can use the sides of the door frame for balance.
If you change the position of the platform by putting it forward or backwards, it will emphasize the higher or lower calf. Similarly, the stance you use can affect where it hits; the closer your feet are, the more the sides will be isolated, whereas the further apart your feet are, the more the front tibialis will be targeted.
Standing Barbell Calf Raise
1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the bar on the back of your shoulders (slightly below the neck).
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. The knees should be kept with a slight bend; never locked. This will be your starting position.
Tip: For better range of motion you may also place the ball of your feet on a wooden block but be careful as this option requires more balance and a sturdy block.
4. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
5. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
Caution: If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury.
Variations: There are several other ways to perform a standing calf raise. A calf press machine instead of a squat rack can be used as well as dumbbells with one leg or two legs at a time. A smith machine can be used for calf raises as well. You can also perform the barbell calf raise using a piece of wood to place the ball of the foot. This will allow you to get a better range of motion. However be cautious as in this case you will need to balance yourself much better.
Standing Calf Raises
1. Adjust the padded lever of the calf raise machine to fit your height.
2. Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position.
3. Raise your heels as you breathe out by extending your ankles as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position by a second before you start to go back down.
4. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched.
Caution: If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury.
Variations: There are several other ways to perform a standing calf raise. A barbell instead of a machine can be used instead as well as dumbbells, one leg or two legs at a time. Refer to the exercise descriptions of these movements below. A smith machine can be used for calf raises as well.
Standing Dumbbell Calf Raise
1. Stand with your torso upright holding two dumbbells in your hands by your sides. Place the ball of the foot on a sturdy and stable wooden board (that is around 2-3 inches tall) while your heels extend off and touch the floor. This will be your starting position.
2. With the toes pointing either straight (to hit all parts equally), inwards (for emphasis on the outer head) or outwards (for emphasis on the inner head), raise the heels off the floor as you exhale by contracting the calves. Hold the top contraction for a second.
3. As you inhale, go back to the starting position by slowly lowering the heels.
4. Repeat for the recommended amount of times.
Note: As you become stronger you may need to use wrist wraps to avoid having the dumbbells slip out of your hands.
Glutes
Barbell Glute Bridge
1. Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
2. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
3. Extend as far as possible, then reverse the motion to return to the starting position.
Barbell Hip Thrust
1. Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
2. Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
3. Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Butt Lift (Bridge)
1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
3. Slowly go back to the starting position as you breathe in.
Variations: You can perform this exercise one leg at a time.
Downward Facing Balance
1. Lie facedown on top of an exercise ball.
2. While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.
Flutter Kicks
1. On a flat bench lie facedown with the hips on the edge of the bench, the legs straight with toes high off the floor and with the arms on top of the bench holding on to the front edge.
2. Squeeze your glutes and hamstrings and straighten the legs until they are level with the hips. This will be your starting position.
3. Start the movement by lifting the left leg higher than the right leg.
4. Then lower the left leg as you lift the right leg.
5. Continue alternating in this manner (as though you are doing a flutter kick in water) until you have done the recommended amount of repetitions for each leg. Make sure that you keep a controlled movement at all times.
Tip: You will breathe normally as you perform this movement.
Variations: As you get more advanced you can use ankle weights.
Glute Kickback
1. Kneel on the floor or an exercise mat and bend at the waist with your arms extended in front of you (perpendicular to the torso) in order to get into a kneeling push-up position but with the arms spaced at shoulder width. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
2. As you exhale, lift up your right leg until the hamstrings are in line with the back while maintaining the 90-degree angle bend. Contract the glutes throughout this movement and hold the contraction at the top for a second.
Tip: At the end of the movement the upper leg should be parallel to the floor while the calf should be perpendicular to it.
3. Go back to the initial position as you inhale and now repeat with the left leg.
4. Continue to alternate legs until all of the recommended repetitions have been performed.
Variations: For this exercise you can also perform all of the repetitions with one leg first and then the other one. Additionally, you can also add ankle weights.
Hip Extension with Bands
1. Secure one end of the band to the lower portion of a post and attach the other to one ankle.
2. Facing the attachment point of the band, hold on to the column to stabilize yourself.
3. Keeping your head and your chest up, move the resisted leg back as far as you can while keeping the knee straight.
4. Return the leg to the starting position.
Hip Lift with Band
1. After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
2. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
3. Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
4. Pause at the top of the motion, and return to the starting position.
Kneeling Jump Squat/Ninja Jump Squat
1. Begin kneeling on the floor with a barbell racked across the back of your shoulders, or you can use your body weight for this exercise. This can be done inside of a power rack to make unracking easier.
2. Sit back with your hips until your glutes touch your feet, keeping your head and chest up.
3. Explode up with your hips, generating enough power to land with your feet flat on the floor.
4. Continue with the squat by driving through your heels and extending the knees to come to a standing position.
Kneeling Squat/Ninja Squat
1. Set the bar to the proper height in a power rack. Kneel behind the bar; it may be beneficial to put a mat down to pad your knees. Slide under the bar, racking it across the back of your shoulders. Your shoulder blades should be retracted and the bar tight across your back. Unrack the weight.
2. With your head looking forward, sit back with your butt until you touch your calves.
3. Reverse the motion, returning the torso to an upright position.
One-Legged Cable Kickback
1. Hook a leather ankle cuff to a low cable cable and then attach the cuff to your ankle.
2. Face the weight stack from a distance of about two feet, grasping the steel frame for support.
3. While keeping your knees and hips bent slightly and your abs tight, contract your glutes to slowly "kick" the working leg back in a semicircular arc as high as it will comfortably go as you breathe out.
Tip: At full extension, squeeze your glutes for a second in order to achieve a peak contraction.
4. Now slowly bring your working leg forward, resisting the pull of the cable until you reach the starting position.
5. Switch legs and repeat the movement for the other side.
Variations: You can perform this exercise with exercise bands.
Physioball Hip Bridge
1. Lie on a ball so that your upper back is on the ball with your hips unsupported. Both feet should be flat on the floor, hip width apart or wider. This will be your starting position.
2. Begin by extending the hips using your glutes and hamstrings, raising your hips upward as you bridge.
3. Pause at the top of the motion and return to the starting position.
Pull Through
1. Begin standing a few feet in front of a low cable with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.
2. Begin the movement by reaching through your legs as far as possible, bending at the hips. Keep your knees slightly bent. Keeping your arms straight, extend through the hip to stand straight up. Avoid pulling upward through the shoulders; all of the motion should originate through the hips.
Single Leg Glute Bridge
1. Lay on the floor with your feet flat and knees bent.
2. Raise one leg off of the ground, pulling the knee to your chest. This will be your starting position.
3. Execute the movement by driving through the heel, extending your hip upward and raising your glutes off of the ground.
4. Extend as far as possible, pause and then return to the starting position.
Adductors
Band Hip Adductions
1. Anchor a band around a solid post or other object.
2. Stand with your left side to the post, and put your right foot through the band, getting it around the ankle.
3. Stand up straight and hold onto the post if needed. This will be your starting position.
4. Keeping the knee straight, raise your right legs out to the side as far as you can.
5. Return to the starting position and repeat for the desired rep count.
6. Switch sides.
Carioca Quick Step
The carioca quick step simulates coming out of the lateral power motion.
1. Begin with your feet a few inches apart and your left arm up in a relaxed, athletic position.
2. With your right foot, quick step behind and pull the knee up.
3. Fire your arms back up when you pull the right knee, being sure that your knee goes straight up and down. Avoid turning your feet as you move and continue to look forward as you move to the side.
Groiners
1. Begin in a pushup position on the floor. This will be your starting position.
2. Using both legs, jump forward landing with your feet next to your hands. Keep your head up as you do so.
3. Return to the starting position and immediately repeat the movement, continuing for 10-20 repetitions.
Lateral Bound
1. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
2. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
3. Immediately push off and extend, attempting to bound to the side as far as possible.
4. Upon landing, immediately push off in the opposite direction, returning to your original start position.
5. Continue back and forth for several repetitions.
Lateral Box Jump
1. Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
2. Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
3. Bring your knees high enough to ensure your feet have good clearance over the box.
4. Land on the center of the box, using your legs to absorb the impact.
5. Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.
Lateral Cone Hops
1. Position a number of cones in a row several feet apart.
2. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
3. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
4. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.
Thigh Adductor
1. To begin, sit down on the adductor machine and select a weight you are comfortable with. When your legs are positioned properly on the leg pads of the machine, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
2. Slowly press against the machine with your legs to move them towards each other while exhaling.
3. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in.
Note: Remember to keep your upper body stationary and avoid fast jerking motions in order to prevent any injuries from occurring.
Abductors
Monster Walk
1. Place a band around both ankles and another around both knees. There should be enough tension that they are tight when your feet are shoulder width apart.
2. To begin, take short steps forward alternating your left and right foot.
3. After several steps, do just the opposite and walk backward to where you started.
Thigh Abductor
1. To begin, sit down on the abductor machine and select a weight you are comfortable with. When your legs are positioned properly, grip the handles on each side. Your entire upper body (from the waist up) should be stationary. This is the starting position.
2. Slowly press against the machine with your legs to move them away from each other while exhaling.
3. Feel the contraction for a second and begin to move your legs back to the starting position while breathing in.
Note: Remember to keep your upper body stationary to prevent any injuries from occurring.
Hamstrings
Alternating Hang Clean
1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
2. Clean one kettlebell to your shoulder and hold on to the other kettlebell in a hanging position. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulders. Rotate your wrist as you do so.
3. Lower the cleaned kettlebell to a hanging position and clean the alternate kettlebell. Repeat.
Ball Leg Curl
1. Begin on the floor laying on your back with your feet on top of the ball.
2. Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
3. Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
4. Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
5. After a brief pause, return to the starting position.
Band Good Morning
1. Using a 41 inch band, stand on one end, spreading your feet a small amount. Bend at the hips to loop the end of the band behind your neck. This will be your starting position.
2. Keeping your legs straight, extend through the hips to come to a near vertical position.
3. Ensure that you do not round your back as you go down back to the starting position.
Band Good Morning (Pull Through)
1. Loop the band around a post. Standing a little ways away, loop the opposite end around the neck. Your hands can help hold the band in position.
2. Begin by bending at the hips, getting your butt back as far as possible. Keep your back flat and bend forward to about 90 degrees. Your knees should be only slightly bent.
3. Return to the starting position be driving through with the hips to come back to a standing position.
Box Jump (Multiple Response)
1. Assume a relaxed stance facing the box or platform approximately an arm's length away. Arms should be down at the sides and legs slightly bent.
2. Using the arms to aid in the initial burst, jump upward and forward, landing with feet simultaneously on top of the box or platform.
3. Immediately drop or jump back down to the original starting place; then repeat the sequence.
Box Skip
1. You will need several boxes lined up about 8 feet apart.
2. Begin facing the first box with one leg slightly behind the other.
3. Drive off the back leg, attempting to gain as much height with the hips as possible.
4. Immediately upon landing on the box, drive the other leg forward and upward to gain height and distance, leaping from the box. Land between the first two boxes with the same leg that landed on the first box.
5. Then, step to the next box and repeat.
Clean
1. With a barbell on the floor close to the shins, take an overhand (or hook) grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Clean Deadlift
1. Begin standing with a barbell close to your shins. Your feet should be directly under your hips with your feet turned out slightly. Grip the bar with a double overhand grip or hook grip, about shoulder width apart. Squat down to the bar. Your spine should be in full extension, with a back angle that places your shoulders in front of the bar and your back as vertical as possible.
2. Begin by driving through the floor through the front of your heels. As the bar travels upward, maintain a constant back angle. Flare your knees out to the side to help keep them out of the bar's path.
3. After the bar crosses the knees, complete the lift by driving the hips into the bar until your hips and knees are extended.
Double Kettlebell Alternating Hang Clean
1. Place two kettlebells between your feet. To get in the starting position, push your butt back and look straight ahead.
2. Clean one kettlebell to your shoulder and hold on to the other kettlebell.
3. With a fluid motion, lower the top kettlebell while driving the bottom kettlebell up.
Floor Glute-Ham Raise
1. You can use a partner for this exercise or brace your feet under something stable.
2. Begin on your knees with your upper legs and torso upright. If using a partner, they will firmly hold your feet to keep you in position. This will be your starting position.
3. Lower yourself by extending at the knee, taking care to NOT flex the hips as you go forward.
4. Place your hands in front of you as you reach the floor. This movement is very difficult and you may be unable to do it unaided. Use your arms to lightly push off the floor to aid your return to the starting position.
Front Box Jump
1. Begin with a box of an appropriate height 1-2 feet in front of you. Stand with your feet should width apart. This will be your starting position.
2. Perform a short squat in preparation for jumping, swinging your arms behind you.
3. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
4. Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.
Glute Ham Raise
1. Begin by adjusting the equipment to fit your body. Place your feet against the footplate in between the rollers as you lie facedown. Your knees should be just behind the pad.
2. Start from the bottom of the movement. Keep your back arched as you begin the movement by flexing the knees. Drive your toes into the foot plate as you do so. Keep your upper body straight, and continue until your body is upright.
3. Return to the starting position, keeping your descent under control.
Good Morning
1. Begin with a bar on a rack at shoulder height. Rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Step back from the rack.
2. Begin by bending at the hips, moving them back as you bend over to near parallel. Keep your back arched and your cervical spine in proper alignment.
3. Reverse the motion by extending through the hips with your glutes and hamstrings. Continue until you have returned to the starting position.
Good Morning off Pins
1. Begin with a bar on a rack at about the same height as your stomach. Bend over underneath the bar and rack the bar across the rear of your shoulders as you would a power squat, not on top of your shoulders. At the proper height, you should be near parallel to the floor when bent over. Keep your back tight, shoulder blades pinched together, and your knees slightly bent. Keep your back arched and your cervical spine in proper alignment.
2. Begin the motion by extending through the hips with your glutes and hamstrings, and you are standing with the weight. Slowly lower the weight back to the pins returning to the starting position.
Hang Snatch
1. Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.
2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
3. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
4. Return to a standing position with the weight overhead. Follow by returning the weight to the ground under control.
Hang Snatch - Below Knees
1. Begin with a wide grip on the bar, with an overhand or hook grip. The feet should be directly below the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be just below the knees. This will be your starting position.
2. Aggressively extend through the legs and hips. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
3. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. Receive the bar with your body as low as possible and the arms fully extended overhead.
4. Return to a standing position with the weight overhead, and then return the weight to the floor under control.
Hurdle Hops
1. Set up a row of hurdles or other small barriers, placing them a few feet apart.
2. Stand in front of the first hurdle with your feet shoulder width apart. This will be your starting position.
3. Begin by jumping with both feet over the first hurdle, swinging both arms as you jump.
4. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next hurdle. Continue until you have jumped over all of the hurdles.
Kettlebell/Dumbbell Dead Clean
1. Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
2. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
3. Lower the kettlebell, keeping the hamstrings loaded by keeping your back straight and your butt out.
Kettlebell/Dumbbell Hang Clean
1. Place kettlebell between your feet. To get in the starting position, push your butt back and look straight ahead.
2. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
3. Lower kettlebell to a hanging position between your legs while keeping the hamstrings loaded. Keep your head up at all times.
Kettlebell/Dumbbell One-Legged Deadlift
1. Hold a kettlebell by the handle in one hand. Stand on one leg, on the same side that you hold the kettlebell.
2. Keeping that knee slightly bent, perform a stiff legged deadlift by bending at the hip, extending your free leg behind you for balance.
3. Continue lowering the kettlebell until you are parallel to the ground, and then return to the upright position.
Knee Tuck Jump
1. Begin in a comfortable standing position with your knees slightly bent. Hold your hands in front of you, palms down with your fingertips together at chest height. This will be your starting position.
2. Rapidly dip down into a quarter squat and immediately explode upward. Drive the knees towards the chest, attempting to touch them to the palms of the hands.
3. Jump as high as you can, raising your knees up, and then ensure a good land be re-extending your legs, absorbing impact through be allowing the knees to rebend.
Linear 3-Part Start Technique
1. This drill helps you accelerate as quickly as possible into a sprint from a dead stop. It helps to use a line to start from. Begin with two feet on the line. Place your left foot with the toe next to your right ankle. Place your right foot 4-6 inches behind the left.
2. Place your right hand onto the line, and thing bring your nose close to your left knee.
3. Squat down as you lean foward, your head being lower than your hips and your weight loaded onto the left leg. This will be your starting position.
4. Take your left hand up so that it is parallel to the ground, pointing behind you, and explode out when ready.
Linear Acceleration Wall Drill
1. Lean at around 45 degrees against a wall. Your feet should be together, glutes contracted.
2. Begin by lifting your right knee quickly, pausing, and then driving it straight down into the ground.
3. Switch legs, raising the opposite knee, and then attacking the ground straight down.
4. Repeat once more with your right leg, and as soon as the right foot strikes the ground hammer them out rapidly, alternating left and right as fast as you can.
Moving Claw Series
1. This move helps prepare your running form to help you excel at sprinting. As you run, be sure to flex the knee, aiming to kick your glutes as the hip extends.
2. Reload the quad as the leg moves back forward, attacking the ground on the next step.
3. Ensure that as you run, you block with the arms, punching through in a rapid 1-2 motion.
Muscle Snatch
1. Begin with a loaded barbell held at the mid thigh position with a wide grip. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
2. Begin the pull by driving through the front of the heels, raising the bar. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body.
3. Continue raising the bar to the overhead position, without rebending the knees.
One-Arm Kettlebell/Dumbbell Clean
1. Place a kettlebell between your feet. As you bend down to grab the kettlebell, push your butt back and keep your eyes looking forward.
2. Clean the kettlebell to your shoulders by extending through the legs and hips as you raise the kettlebell towards your shoulder. The wrist should rotate as you do so.
3. Return the weight to the starting position.
One-Arm Kettlebell/Dumbbell Swings
1. Place one kettlebell between your feet.
2. Push back with your butt and bend your knees to get into the starting position. Make sure that your back is flat and look straight ahead.
3. Swing the kettlebell between your legs forcefully.
4. Quickly reverse the direction and drive though with your hips taking the kettlebell straight out.
5. Let the kettlebell swing back between your legs and repeat.
6. Switch arms with each set.
One-Arm Open Palm Kettlebell/Dumbbell Clean
1. Place one kettlebell between your feet.
2. Grab the handle with one hand and raise the kettlebell rapidly, let it flip so that the ball of the kettlebell lands in the palm of your hand.
3. Throw the kettlebell out in front of you and catch the handle with one hand.
4. Take the kettlebell to the floor and repeat. Make sure to work both arms.
Open Palm Kettlebell/Dumbbell Clean
1. Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.
2. Release the kettlebell as it comes up, and let it flip so that the ball of the kettlebell lands in the palms of your hands.
3. Release the kettlebell out in front of you and catch the handle with both hands. Lower the kettlebell to the starting position and repeat.
Power Clean
Note: This exercise is extremely complex and requires the execution of many phases.
Phase 1: Starting Position
1. Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.
2. Squat down and grasp bar with a closed, pronated grip. Your hands should be slightly wider than shoulder width apart outside knees with elbows fully extended.
3. Place the bar about 1 inch in front of your shins and over the balls of your feet.
4. Your back should be flat or slightly arched, your chest held up and out and your shoulder blades should be retracted.
5. Keep your head in a neutral position (in line with vertebral column and not tilted or rotated) with your eyes focused straight ahead. Inhale during this phase.
Phase 2: First Pull Phase
1. Lift the bar from the floor by forcefully extending the hips and the knees as you exhale.
Tip: The upper torso should maintain the same angle. Do not bend at the waist yet and do not let the hips rise before the shoulders (this would have the effect of pushing the glutes in the air and stretching the hamstrings.
2. Keep elbows fully extended with the head in a neutral position and the shoulders over the bar.
3. As the bar raises keep it as close to the shins as possible.
Phase 3: Transition or Scoop Phase
1. As the bar passes the knees, thrust your hips forward and slightly bend the knees to avoid locking them.
Tip: At this point your thighs should be against the bar.
2. Keep the back flat or slightly arched, elbows fully extended and your head neutral.
Tip: You will hold your breath until the next phase.
Phase 4: Second Pull Phase
1. Inhale and then forcefully and quickly extend your hips and knees and stand on your toes.
2. Keep the bar as close to your body as possible.
Tip: Your back should be flat with the elbows pointed out to the sides and your head in a neutral position. Also, keep your shoulders over the bar and arms straight as long as possible.
3. When your lower body joints are fully extended, shrug the shoulders upward rapidly without letting the elbows flex yet. Exhale during this portion of the movement.
4. As the shoulders reach their highest elevation flex your elbows to begin pulling your body under the bar.
5. Continue to pull the arms as high and as long as possible.
Tip: Due to the explosive nature of this phase, your torso will be erect or with an arched back, your head will be tilted back slightly and your feet may lose contact with the floor.
Phase 5: Catch Phase
1. After the lower body has fully extended and the bar reaches near maximal height, pull your body under the bar and rotate the arms around and under the bar.
2. Simultaneously, flex the hips and knees into a quarter squat position.
3. Once the arms are under the bar, inhale and then lift your elbows to position the upper arms parallel to the floor. Rack the bar across the front of your collar bones and front shoulder muscles.
4. Catch the bar with an erect and tight torso, a neutral head position and flat feet. Exhale during this movement.
5. Stand up by extending the hips and knees to a fully erect position.
Phase 6: Downward Movement Phase
1. Lower the bar by gradually reducing the muscular tension of the arms to allow a controlled descent of the bar to the thighs. Inhale during this movement.
2. Simultaneously flex the hips and knees to cushion the impact of the bar on the thighs.
3. Squat down with the elbows fully extended until the bar touches the floor.
4. Start over at Phase 1 and repeat.
Power Clean from Blocks
1. With a barbell on boxes of the desired height, take a grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. As the bar approaches the mid-thigh position, begin extending through the hips.
3. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight. At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, pull yourself under the bar far enough that it can be racked onto the shoulders, rotating your elbows under the bar as you do so. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed.
5. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position, and complete the repetition by returning the weight to the boxes.
Power Snatch
1. Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
2. Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
4. As you move your feet into the receiving position, a slightly wider position, pull yourself below the bar as you elevate the bar overhead. The bar should be received in a partial squat. Continue raising the bar to the overhead position, receiving the bar locked out overhead.
5. Return to a standing position with the weight over head.
Prowler Sprint
1. Place your sled on an appropriate surface, loaded to a suitable weight. The sled should provide enough resistance to require effort, but not so heavy that you are significantly slowed down.
2. You may use the upright or the low handles for this exercise. Place your hands on the handles with your arms extended, leaning into the implement.
3. With good posture, drive through the ground with alternating, short steps. Move as fast as you can for a short distance.
Reverse Band Sumo Deadlift
1. Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.
2. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Reverse Hyperextension
1. Place your feet between the pads after loading an appropriate weight. Lay on the top pad, allowing your hips to hang off the back, while grasping the handles to hold your position.
2. To begin the movement, flex the hips, pulling the legs forward.
3. Reverse the motion by extending the hips, kicking the leg back. It is very important not to over-extend the hip on this movement, stopping short of your full range of motion.
4. Return by again flexing the hip, pulling the carriage forward as far as you can.
5. Repeat for the desired number of repetitions.
Romanian Deadlift
1. Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width.
Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.
2. Bend the knees slightly and keep the shins vertical, hips back and back straight. This will be your starting position.
3. Keeping your back and arms completely straight at all times, use your hips to lift the bar as you exhale.
Tip: The movement should not be fast but steady and under control.
4. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting.
Tip: Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement.
Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward too much as you move the torso
.Finally, jerking motions or doing too much weight can injure your back.
Variation: The exercise can also be performed with dumbbells in each hand.
Romanian Deadlift from Deficit
1. Begin standing while holding a bar at arm’s length in front of you. You can stand on a raised platform to increase the range of motion.
2. Begin by flexing the knees slightly, and then flex at the hip, moving your butt back as far as possible, lowering the torso as far as flexibility allows. The back should remain in absolute extension at all times, and the bar should remain in contact with the legs. If done properly, there should be heavy tension felt in the hamstrings.
3. Reverse the motion to return to the starting position.
Seated Band Hamstring Curl
1. Secure a band close to the ground and place a bench a couple feet away from it.
2. Seat yourself on the bench and secure the band behind your ankles, beginning with your legs straight. This will be your starting position.
3. Flex the knees, bringing your feet towards the bench. You may need to lean back slightly to keep your feet from striking the floor.
4. Pause at the completion of the movement, and then slowly return to the starting position.
Seated Leg Curl
1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
2. Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
3. As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
4. Slowly return to the starting position as you breathe in.
Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring tear.
Variations: Since you have three foot positions you have in reality three exercises.
Smith Machine Stiff-Legged Deadlift
1. To begin, set the bar on the smith machine to a height that is around the middle of your thighs. Once the correct height is chosen and the bar is loaded, grasp the bar using a pronated (palms forward) grip that is shoulder width apart. You may need some wrist wraps if using a significant amount of weight.
2. Lift the bar up by fully extending your arms while keeping your back straight. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement.
4. Start bringing your torso up straight again as soon as you feel the hamstrings stretch by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back.
Variations: The exercise can also be performed with dumbbells or a straight bar.
Snatch Deadlift
1. The snatch deadlift strengthens the first pull of the snatch. Begin with a wide snatch grip with the barbell placed on the platform. The feet should be directly under the hips, with the feet turned out. Squat down to the bar, keeping the back in absolute extension with the head facing forward.
2. Initiate the movement by driving through the heels, raising the hips. The back angle should remain the same until the bar passes the knees.
3. At that point, drive your hips through the bar as you lay back. Return the bar to the platform by reversing the motion.
Snatch Pull
1. With a barbell on the floor close to the shins, take a wide snatch grip. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
3. Next comes the second pull, the main source of acceleration for the pull. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward.
4. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.
Split Snatch
1. Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.
2. Begin the first pull by driving through the front of the heels, raising the bar from the ground. The back angle should stay the same until the bar passes the knees.
3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move forcefully to a split position, one foot forward one foot back. Receive the bar with your body as low as possible and the arms fully extended overhead.
5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position, bringing your feet together.
6. Carefully return the weight to floor.
Standing Leg Curl
1. Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad.
2. Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position.
3. As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second.
4. As you inhale, bring the legs back to the initial position.
5. Perform the same exercise now for the left leg.
Stiff-Legged Barbell Deadlift
1. Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
3. Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the hips while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement.
4. Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement.
Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back.
Variations: The exercise can also be performed with a dumbbell as described above.
Stiff-Legged Dumbbell Deadlift
1. Grasp a couple of dumbbells holding them by your side at arm's length.
2. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position.
3. Keeping the knees stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Exhale as you perform this movement.
4. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position. Inhale as you perform this movement.
Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back.
Variations: The exercise can also be performed with a barbell also.
Sumo Deadlift
1. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
2. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
3. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
4. Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Sumo Deadlift with Bands
1. To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
2. Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip.
3. Take a breath, and then lower your hips, looking forward with your head with your chest up. Drive through the floor, spreading your feet apart, with your weight on the back half of your feet. Extend through the hips and knees.
4. As the bar passes through the knees, lean back and drive the hips into the bar, pulling your shoulder blades together.
5. Return the weight to the ground by bending at the hips and controlling the weight on the way down.
Vertical Swing
1. Allow the dumbbell to hang at arms length between your legs, holding it with both hands. Keep your back straight and your head up.
2. Swing the dumbbell between your legs, flexing at the hips and bending the knees slightly.
3. Powerfully reverse the motion by extending at the hips, knees, and ankles to propel yourself upward, swinging the dumbbell over your head.
4. As you land, absorb the impact through your legs and draw the dumbbell to your torso before the next repetition.
Wide Stance Stiff Legs
1. Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.
2. Begin the movement be engaging the hips, driving them forward as you allow the arms to hang straight. Continue until you are standing straight up, and then slowly return the weight to the starting position. For successive reps, the weight need not touch the floor.
Quads
Alternate Leg Diagonal Bound
1. Assume a comfortable stance with one foot slightly in front of the other.
2. Begin by pushing off with the front leg, driving the opposite knee forward and as high as possible before landing. Attempt to cover as much distance to each side with each bound.
3. It may help to use a line on the ground to gauge distance from side to side.
4. Repeat the sequence with the other leg.
Backward Drag
1. Load a sled with the desired weight, attaching a rope or straps to the sled that you can hold onto.
2. Begin the exercise by moving backwards for a given distance. Leaning back, extend through the legs for short steps to move as quickly as possible.
Barbell Full Squat
1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.
4. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.
5. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
This type of squat allows a greater range of motion, and allows the trunk to maintain a more vertical position than other types of squats, due to foot position and the higher bar position.
Variation: You can perform an overhead squat by holing the barbell directly over your head. This will engage your core (stability) a lot more and thus a lighter weight is recommended.
Barbell Hack Squat
1. Stand up straight while holding a barbell behind you at arms length and your feet at shoulder width.
Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this exercise for a better grip. This will be your starting position.
2. While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down.
3. Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.
Variations: This exercise can also be performed with your heels slightly elevated on a small block. This is a good option for beginners who lack the flexibility to perform the exercise without it.
Barbell Lunge
1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down.
Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
4. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
5. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.
Variations: There are several ways to perform the exercise.
1. One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
2. The other way is to do what we call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
3. A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.
Barbell Side Split Squat
1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position.
2. Lower your body towards the side of your angled foot by bending the knee and hip of your lead leg and while keeping the opposite leg only slightly bent. Breathe in as you lower your body.
3. Return to the starting position by extending the hip and knee of the lead leg. Breathe out as you perform this movement.
4. After performing the recommended amount of reps, repeat the movement with the opposite leg.
Variations: You can perform this movement with dumbbells. You can perform an overhead squat by holing the barbell directly over your head. This will engage your core (stability) a lot more and thus a lighter weight is recommended.
Barbell Squat
1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack to just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position.
Note: For the purposes of this discussion we will use the medium stance described above which targets overall development.
4. Begin to slowly lower the bar by bending the knees and hips as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this portion of the movement.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.
Variation: You can perform an overhead squat by holing the barbell directly over your head. This will engage your core (stability) a lot more and thus a lighter weight is recommended.
Barbell Squat To A Bench
1. This exercise is best performed inside a squat rack for safety purposes. To begin, first place a flat bench or a box behind you. The flat bench is used to teach you to set your hips back and to hit depth.
2. Then, set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
3. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
4. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
Note: For the purposes of this discussion we will use the medium stance described above which targets overall development.
5. Begin to slowly lower the bar by bending the knees and sitting your hips back as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. Inhale as you perform this portion of the movement.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
6. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs and extend the hips to go back to the starting position.
Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.
Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize.
You can also place a small block under the heels to improve balance.
Dumbbells can be used as well for resistance by holding them to your sides.
The use of wrist wraps is a necessity due to the amount of weights used.
Note: For wide stance dumbbell squats you will have to hold the dumbbells in between your legs as opposed to both sides in order to be able to distance your legs sufficiently.
Another way to perform these is by using a smith machine though it is not recommended. The reason for not performing regular squats on the smith machine is that since the machine allows you to execute the exercise while leaning versus the bar, hip flexor involvement is minimized taking the hamstring out of the exercise. While this does take pressure off the lower back, hamstring involvement is a requirement to stabilize the knee-cap. So, as a result, what is created is a situation where destructive forces place a huge stress on the ACL (anterior cruciate ligament; a primary ligament in the knee capsule whose job is to provide knee stability) by pushing the knee-cap forward.
For this reason, we highly recommend against smith machine use for squats and if you still insist on doing so, make sure it is only used sparringly, and also be sure to control the amount of weight used.
Barbell Step Ups
1. Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck) and stand upright behind an elevated platform (such as the one used for spotting behind a flat bench). This is your starting position.
2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
Note: This is a great exercise for people with lower back problems that are unable to do stiff legged deadlifts.
Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time until all repetitions have been performed for both legs. Also, dumbbells can be used. Beginners can start with only the bodyweight, especially if they have balance issues.
Bear Crawl Sled Drags
1. Wearing either a harness or a loose weight belt, attach the chain to the back so that you will be facing away from the sled. Bend down so that your hands are on the ground. Your back should be flat and knees bent. This is your starting position.
2. Begin by driving with legs, alternating left and right. Use your hands to maintain balance and to help pull. Try to keep your back flat as you move over a given distance.
Bodyweight Squat
1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
2. Begin the movement by flexing your knees and hips, sitting back with your hips.
3. Continue down to full depth if you are able and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.
Box Squat
1. The box squat allows you to squat to desired depth and develop explosive strength in the squat movement. Begin in a power rack with a box at the appropriate height behind you. Typically, you would aim for a box height that brings you to a parallel squat, but you can train higher or lower if desired.
2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
4. Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe.
Cable Deadlifts
1. Move the cables to the bottom of the towers and select an appropriate weight. Stand directly in between the uprights.
2. To begin, squat down be flexing your hips and knees until you can reach the handles.
3. After grasping them, begin your ascent. Driving through your heels extend your hips and knees keeping your hands hanging at your side. Keep your head and chest up throughout the movement.
4. After reaching a full standing position, return to the starting position and repeat.
Cable Hip Adduction
1. Stand in front of a low cable facing forward with one leg next to the cable and the other one away.
2. Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the cable.
3. Now step out and away from the stack with a wide stance and grasp the bar of the cable system.
4. Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low cable. This will be your starting position.
5. Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip. Breathe out during this portion of the movement.
6. Slowly return to the starting position as you breathe in.
7. Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.
Variations: You can use an inner thigh machine to perform this movement or you can also use ankle weights or an exercise band.
Clean from Blocks
1. With a barbell on boxes or stands of the desired height, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight with the elbows pointed out.
Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight. At the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
3. As full extension is achieved, transition into the receiving position by aggressively shrugging and flexing the arms with the elbows up and out. Aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. Return the weight to the boxes for the next rep.
Clean Pull
1. With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight and elbows out. Move the weight with control as you continue to above the knees.
3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. Full extension should be violent and abrupt, and ensure that you do not prolong the extension for longer than necessary.
Depth Jump Leap
1. For this drill you will need two boxes or benches, one 12 to 16 inches high and the other 22 to 26 inches high.
2. Stand on one of the two boxes with arms at the sides; feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer.
3. Begin by dropping off the initial box, landing and simultaneously taking off with both feet.
4. Rebound by driving upward and outward as intensely as possible, using the arms and full extension of the body to jump onto the higher box. Again, allow the legs to absorb the impact.
Double Leg Butt Kick
1. Begin standing with your knees slightly bent.
2. Quickly squat a short distance, flexing the hips and knees, and immediately extend to jump for maximum vertical height.
3. As you go up, tuck your heels by flexing the knees, attempting to touch the buttocks.
4. Finish the motion by landing with the knees only partially bent, using your legs to absorb the impact.
Dumbbell Lunges
1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
2. Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.
Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.
Variations: There are several ways to perform the exercise.
1. One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
2. The other way is to do a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
3. A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.
4. Lunges can be performed with dumbbells as described above or with a barbell on the back, though the barbell variety is better suited for the advanced athletes who have mastered the exercise and no longer have balance issues.
Dumbbell Rear Lunge
1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
2. Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.
Tip: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. Keep the torso upright during the lunge; flexible hip flexors are important. A long lunge emphasizes the Gluteus Maximus; a short lunge emphasizes Quadriceps.
3. Push up and go back to the starting position as you exhale.
Tip: Use the ball of your feet to push in order to accentuate the quadriceps. To focus on the glutes, press with your heels.
4. Now repeat with the opposite leg.
Variations: There are several ways to perform the exercise.
1. You can do what we call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
2. A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.
3. Lunges can be performed with dumbbells as described above or with a barbell on the back, though the barbell variety is better suited for the advanced athletes who have mastered the exercise and no longer have balance issues.
4. One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
Dumbbell Squat
1. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
2. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
Note: For the purposes of this discussion we will use the medium stance described above which targets overall development.
3. Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
4. Begin to raise your torso as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
Caution: Be cautious with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly. You may use wrist wraps for this exercise.
Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize.
Dumbbell Squat To A Bench
1. Stand up straight with a flat bench behind you while holding a dumbbell on each hand (palms facing the side of your legs).
2. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
Note: For the purposes of this discussion we will use the medium stance described above which targets overall development.
3. Begin to slowly lower your torso by bending the knees as you maintain a straight posture with the head up. Continue down until you slightly touch the bench behind you. Inhale as you perform this portion of the movement.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
4. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
Caution: Be cautious with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly. You may use wrist wraps for this exercise.
Also avoid using a smith machine if possible since the machine allows you to execute the exercise while leaning versus the bar, hip flexor involvement is minimized taking the hamstring out of the exercise. While this does take pressure off the lower back, hamstring involvement is a requirement to stabilize the knee-cap. So, as a result, what is created is a situation where destructive forces place a huge stress on the ACL (anterior cruciate ligament; a primary ligament in the knee capsule whose job is to provide knee stability) by pushing the knee-cap forward.
Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize.
Dumbbell Step Ups
1. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
2. Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
3. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
4. Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
Note: This is a great exercise for people with lower back problems that are unable to do stiff legged deadlifts.
Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time until all repetitions have been performed for both legs. Also, a barbell can be used for resistance. Beginners can start with only the bodyweight, especially if they have balance issues.
Elevated Back Lunge
1. Position a bar onto a rack at shoulder height loaded to an appropriate weight. Place a short, raised platform behind you.
2. Rack the bar onto your upper back, keeping your back arched and tight. Step onto your raised platform with both feet. This will be your starting position.
3. Begin by stepping backwards with one leg. Descend by flexing your hips and knees until your knee touches the floor.
4. Pause, and extend through the hips and knees to rise up, returning all the way to the starting position before alternating.
Fast Skipping
1. Start in a relaxed position with one leg slightly forward. This will be your starting position.
2. Skip by executing a step-hop pattern of right-right-step to left-left-step, and so on, alternating back and forth.
3. Perform fast skips by maintaining close contact with the ground and reduce air time, moving as quickly as possible.
Frankenstein Squat
1. This drill teaches you the proper positioning of both the bar and your body during the clean and front squat.
2. Place the barbell on the front of the shoulders, releasing your grip and extending your arms out in front of you. The shoulders should be pushed forward to create a shelf, and the bar should be in contact with the throat. Ensure that you only move your shoulder blades forward; don't round the thoracic spine.
3. Squat by flexing the knees and hips, sitting in between your legs. Keep the torso upright, the arms up, and the shoulders forward, and the bar should stay in place. Go to the bottom of the squat, until your hamstrings contact your calves.
4. Return to the upright position by driving through the front of the heel and extending the knees and hips.
Freehand Jump Squat
1. Cross your arms over your chest.
2. With your head up and your back straight, position your feet at shoulder width.
3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
4. Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
5. When you touch the floor again, immediately squat down and jump again.
Caution: Do not perform this movement if you have any knee or back injuries due to the impact involved. Also, make certain that your landings are controlled and that you land with your two feet straight (toes touching the floor first). The wrong landing can result in a sprained ligament.
Variations: You can also perform this movement with a barbell resting on your shoulders or while holding dumbbells by your sides.
Frog Hops
1. Stand with your hands behind your head, and squat down keeping your torso upright and your head up. This will be your starting position.
2. Jump forward several feet, avoiding jumping unnecessarily high. As your feet contact the ground, absorb the impact through your legs, and jump again. Repeat this action 5-10 times.
Front Barbell Squat
1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
Note: For the purposes of this discussion we will use the medium stance described above which targets overall development.
4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position.
Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The front squat is a very safe exercise but only if performed properly. This version of the squat is better suited for advanced athletes.
Also avoid using a smith machine if possible since the machine allows you to execute the exercise while leaning versus the bar, hip flexor involvement is minimized taking the hamstring out of the exercise. While this does take pressure off the lower back, hamstring involvement is a requirement to stabilize the knee-cap. So, as a result, what is created is a situation where destructive forces place a huge stress on the ACL (anterior cruciate ligament; a primary ligament in the knee capsule whose job is to provide knee stability) by pushing the knee-cap forward.
Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize. You can also place a small block under the heels to improve balance.
Front Barbell Squat To A Bench
1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set a flat bench behind you and set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids and cross your arms while grasping the bar for total control.
2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
Note: For the purposes of this discussion we will use the medium stance described above which targets overall development.
4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until you touch the bench with your glutes. Inhale as you perform this portion of the movement.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor mainly with the heel of your foot as you straighten the legs again and go back to the starting position.
Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The front squat is a very safe exercise but only if performed properly. This version of the squat is better suited for advanced athletes.
Also avoid using a smith machine if possible since the machine allows you to execute the exercise while leaning versus the bar, hip flexor involvement is minimized taking the hamstring out of the exercise. While this does take pressure off the lower back, hamstring involvement is a requirement to stabilize the knee-cap. So, as a result, what is created is a situation where destructive forces place a huge stress on the ACL (anterior cruciate ligament; a primary ligament in the knee capsule whose job is to provide knee stability) by pushing the knee-cap forward.
Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize.
Front Cone Hops (or hurdle hops)
1. Set up a row of cones or other small barriers, placing them a few feet apart.
2. Stand in front of the first cone with your feet shoulder width apart. This will be your starting position.
3. Begin by jumping with both feet over the first cone, swinging both arms as you jump.
4. Absorb the impact of landing by bending the knees, rebounding out of the first leap by jumping over the next cone.
5. Continue until you have jumped over all of the cones.
Front Squat (Clean Grip)
1. To begin, first set the bar in a rack slightly below shoulder level. Rest the bar on top of the deltoids, pushing into the clavicles, and lightly touching the throat. Your hands should be in a clean grip, touching the bar only with your fingers to help keep it in position.
2. Lift the bar off the rack by first pushing with your legs and at the same time straightening your torso. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head and elbows up at all times. This will be your starting position.
3. Bend at the knees, sitting down between your legs. Continue down until your hamstrings are on your calves. Keep your knees aligned with your feet by consciously using your abductors to push your knees out as you squat.
4. Begin to raise the bar as you exhale by pushing the floor mainly with the heel or middle of your foot as you straighten the legs again and return to the starting position.
Front Squats With Two Kettlebells
1. Clean the kettlebells to your shoulders by extending through the legs and hips as you pull the kettlebells towards your shoulders. Rotate your wrists as you do so.
2. Looking straight ahead at all times, squat as low as you can and pause at the bottom. As you squat down, push your knees out. You should squat between your legs, keeping an upright torso, with your head and chest up.
3. Rise back up by driving through your heels and repeat.
Goblet Squat
1. Stand holding a light kettlebell by the horns close to your chest. This will be your starting position.
2. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight.
3. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Hang Clean
1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging at the mid thigh position. Your back should be straight and inclined slightly forward.
2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears.
As full extension is achieved, transition into the final pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
3. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Hang Clean - Below the Knees
1. Begin with a shoulder width, double overhand or hook grip, with the bar hanging just below the knees. Your back should be straight and inclined slightly forward.
2. Begin by aggressively extending through the hips, knees and ankles, driving the weight upward. As you do so, shrug your shoulders towards your ears. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out.
3. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery.
4. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position.
Heaving Snatch Balance
1. This drill helps you learn the snatch. Begin by holding a light weight across the back of the shoulders. Your feet should be slightly wider than hip width apart with the feet turned out, the same position that you would perform a squat with.
2. Begin by dipping with the knees slightly, and popping back up to briefly unload the bar. Drive yourself underneath the bar, elevating it overhead as you descend into a full squat.
3. Return to a standing position.
Hip Flexion with Band
1. Secure one end of the band to the lower portion of a post and attach the other to one ankle.
2. Face away from the attachment point of the band.
3. Keeping your head and your chest up, raise your knee up to 90 degrees and pause.
4. Return the leg to the starting position.
Jefferson Squats
1. Place a barbell on the floor.
2. Stand in the middle of the bar length wise.
3. Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand. Your palm should be in (neutral grip) facing the left side.
4. Grasp the rear of the bar with your left hand. The palm of your hand should be in neutral grip alignment (palms facing the right side).
Tip: Ensure that your grip is even on the bar. Your torso should be positioned right in the middle of the bar and the distance between your torso and your right hand (which should be at the front) should be the same as the distance between your torso and your left hand (which should be to your back).
5. Now stand straight up with the weight.
Tip: Your feet should be shoulder width apart and your toes slightly pointed out.
6. Squat down by bending at the knees and keeping your back straight until your upper thighs are parallel with the floor.
Tip: Keep your back as vertical as possible with the floor and your head up. Also remember to not let your knees go past your toes. Inhale during this portion of the movement.
7. Now drive yourself back up to the starting position by pushing with the feet.
Tip: Keep the bar hanging at arm's length and your elbows locked with a slight bend. The arms only serve as hooks. Avoid doing any lifting with them. Do the lifting with your thighs; not your arms.
Variations: You can also perform the exercise using wrist wraps. In addition, you can use many of the other squat variations. Finally, you can also perform the exercise with a wide stance or a closer stance.
Jerk Dip Squat
1. This movement strengthens the dip portion of the jerk. Begin with the bar racked in the jerk position, with the shoulders forward to create a shelf and the bar lightly contacting the throat. The feet should be directly under the hips, with the feet turned out as is comfortable.
2. Keeping the torso vertical, dip by flexing the knees, allowing them to travel forward and without moving the hips to the rear. The dip should not be excessive. Return the weight to the starting position by driving forcefully though the feet.
Kettlebell Pistol Squat
1. Pick up a kettlebell with two hands and hold it by the horns. Hold one leg off of the floor and squat down on the other.
2. Squat down by flexing the knee and sitting back with the hips, holding the kettlebell up in front of you.
3. Hold the bottom position for a second and then reverse the motion, driving through the heel and keeping your head and chest up.
4. Lower yourself again and repeat.
Leg Press
1. Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance.
Note: For the purposes of this discussion we will use the medium stance described above which targets overall development.
2. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you.
Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
4. Pushing mainly with the ball of your foot and using the quadriceps go back to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.
Variations: All foot stance variations will work your legs differently.
Linear Depth Jump
1. You will need two boxes or benches spaced a few feet away from each other. Begin by standing on one box facing towards the other platform.
2. To initiate the movement, gently drop down to the ground between your platforms, allowing the knees and hips to flex.
3. Reverse the motion by exploding, extending through the hips, knees, and ankles to jump onto the other platform.
4. Land softly, absorbing the impact through the legs.
Mountain Climbers
1. Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
2. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds.
Narrow Stance Squats
1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a less-than-shoulder-width narrow stance with the toes slightly pointed out. Feet should be around 3-6 inches apart. Keep your head up at all times (looking down will get you off balance) and maintain a straight back. This will be your starting position.
Note: For the purposes of this discussion we will use the medium stance described above which targets overall development.
4. Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.
Variations:
As previously mentioned, there are various stances that can be used depending on what you want to emphasize.
You can also place a small block under the heels to improve balance.
Dumbbells can be used as well for resistance by holding them to your sides.
The use of wrist wraps is a necessity due to the amount of weights used.
Note: For wide-stance dumbbell squats you will have to hold the dumbbells in between your legs as opposed to both sides in order to be able to distance your legs sufficiently.
Avoid using a smith machine since the machine allows you to execute the exercise while leaning versus the bar, hip flexor involvement is minimized taking the hamstring out of the exercise. While this does take pressure off the lower back, hamstring involvement is a requirement to stabilize the knee-cap. So, as a result, what is created is a situation where destructive forces place a huge stress on the ACL (anterior cruciate ligament; a primary ligament in the knee capsule whose job is to provide knee stability) by pushing the knee-cap forward.
Olympic Squat
1. Begin with a barbell supported on top of the traps. The chest should be up, and the head facing forward. Adopt a hip width stance with the feet turned out as needed.
2. Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward; ensure that they stay aligned with the feet. The goal is to keep the torso as upright as possible. Continue all the way down, keeping the weight on the front of the heel.
3. At the moment the upper legs contact the lower, reverse the motion, driving the weight upward.
One Leg Barbell Squat
1. Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor.
Tip: Your feet should be shoulder width apart from each other.
2. Bend the knees and use a pronated grip with your hands being wider than shoulder width apart from each other to lift the barbell up until you can rest it on your chest.
3. Then lift the barbell over your head and rest it on the base of your neck. Move one foot back so that your toe is resting on the flat bench. Your other foot should be stationary in front of you. Keep your head up at all times as looking down will get you off balance and also maintain a straight back.
Tip: Make sure your back is straight and chest is out while performing this exercise.
4. As you inhale, slowly lower your leg until your thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest should be directly above the middle of your thigh.
5. Leading with the chest and hips and contracting the quadriceps, elevate your leg back to the starting position as you exhale.
6. Switch legs and repeat the movement.
Variations: You can use a step up box to place your toes on to perform this exercise. You can even elevate the step up box.
Note: the higher the step up box, the more difficult it is to perform this exercise.
Caution: Keeping your balance with this exercise can be challenging. This is an advanced exercise and should not be performed unless you are an experienced weight lifter.
One-Arm Overhead Kettlebell Squats
1. Clean and press a kettlebell with one arm to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow. This will be your starting position.
2. Looking straight ahead and keeping a kettlebell locked out above you, flex the knees and hips and lower your torso between your legs, keeping your head and chest up.
3. Pause at the bottom position for a second before rising back to the top, driving through the heels of your feet.
One-Arm Side Deadlift
1. Stand to the side of a barbell next to its centre. Bend your knees and lower your body until you are able to reach the barbell.
2. Grasp the bar as if you were grabbing a briefcase (palms facing you since the bar is sideways). You may need a wrist wrap if you are using a significant amount of weight. This is your starting position.
3. Use your legs to help lift the barbell up while exhaling. Your arms should extend fully as bring the barbell up until you are in a standing position.
4. Slowly bring the barbell back down while inhaling.
Tip: Make sure to bend your knees while lowering the weight to avoid any injury from occurring.
5. Switch arms and repeat the movement.
Caution: This is not an exercise that is recommended for people with lower back problems. Also, jerking motions or doing too much weight can injure your back.
Variations: The exercise can also be performed with a dumbbell as described above.
Overhead Squat
1. Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.
2. Bend the knees and use a pronated grip (palms facing you) to grab the barbell. Your hands should be at a wider than shoulder width apart from each other before lifting. Once you are positioned, lift the barbell up until you can rest it on your chest.
3. Move the barbell over and slightly behind your head and make sure your arms are fully extended. Keep your head up at all times and also maintain a straight back. Retract your shoulder blades. This is your starting position.
4. Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling.
Tip: Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times.
5. Now use your feet and legs to help bring the weight back up to the starting position while exhaling.
Caution: Use a weight that you are comfortable with to develop proper form.
Plie Dumbbell Squat
1. Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.
2. Your toes should be facing out.
Note: Your arms should be stationary while performing the exercise. This is the starting position.
3. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.
4. Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.
Caution: Failure to keep your back straight can result in back injury.
Power Jerk
1. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible.
2. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
3. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a slightly wider stance, with the knees partially bent.
4. Receive the bar with the arms locked out overhead.
5. Return to a standing position.
Power Snatch from Blocks
1. Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
2. Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar above a full squat and with the arms fully extended overhead.
5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.
Quick Leap
1. You will need a box for this exercise.
2. Begin facing the box standing 1-2 feet from its edge.
3. By utilizing your hips, hop onto the box, landing on both legs. Ensure that you land with your legs bent and your feet flat.
4. Immediately upon landing, fully extend through the entire body and swing your arms overhead to explode off of the box. Use your legs to absorb the impact of landing.
Rear Leg Raises
1. Place yourself on your hands knees on an exercise mat. Your head should be looking forward and the bend of the knees should create a 90-degree angle between the hamstrings and the calves. This will be your starting position.
2. Extend one leg up and behind you. The knee and hip should both extend. Repeat and then switch sides.
Reverse Band Box Squat
1. Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.
2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wider for more emphasis on the back, glutes, adductors, and hamstrings, or closer together for more quad development. Keep your head facing forward.
3. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips until you are seated on the box. Ideally, your shins should be perpendicular to the ground. Pause when you reach the box, and relax the hip flexors. Never bounce off of a box.
4. Keeping the weight on your heels and pushing your feet and knees out, drive upward off of the box as you lead the movement with your head. Continue upward, maintaining tightness head to toe. Use care to return the barbell to the rack.
Reverse Band Power Squat
1. Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.
2. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders. Remove the bar from the rack, creating a tight arch in your lower back, and step back into position. Place your feet wide for more emphasis on the back, glutes, adductors, and hamstrings.
3. Keep your head facing forward. With your back, shoulders, and core tight, push your knees and butt out and you begin your descent. Sit back with your hips as much as possible. Ideally, your shins should be perpendicular to the ground. Lower bar position necessitates a greater torso lean to keep the bar over the heels. Continue until you break parallel, which is defined as the crease of the hip being in line with the top of the knee.
4. Keeping the weight on your heels and pushing your feet and knees out, drive upward as you lead the movement with your head. Continue upward, maintaining tightness head to toe, until you have returned to the starting position.
Rocket Jump
1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
2. To initiate the move, squat down halfway and explode back up as high as possible.
3. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.
Rope Jumping
1. Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
Sandbag Load
1. To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.
2. Begin by lifting the sandbag. Sandbags are extremely awkward, and the manner of lifting them can vary depending on the particular sandbag used. Reach as far around it as possible, extending through the hips and knees to pull it up high. Shouldering is usually not allowed.
3. Move as quickly as possible to the platform, and load it, extending through your hips, knees, and ankles to get it as high as possible. Place it onto the platform, ensuring it doesn't fall off.
4. Return to the starting position to retrieve the next sandbag, and repeat until the event is completed.
Scissors Jump
1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
2. Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
3. As you jump as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
4. As you land, absorb the impact through the legs by adopting the lunge position, and repeat.
Side Hop-Sprint
1. Stand to the side of a cone or hurdle.
2. Begin this drill by hopping sideways over the obstacle, rebounding out of your landing to hop back to where you started.
3. Hop for a prescribed number or repetitions as quickly as possible, and finish this drill by sprinting a short distance upon landing the last hop.
Side Standing Long Jump
1. Begin standing with your feet hip width apart in an athletic stance. Your head and chest should be up, knees and hips slightly bent. This will be your starting position.
2. Leaning to your right, extend through your hips, knees, and ankles to jump into the air. Block with the arms to lead the movement, jumping as far to your right as you can.
3. Land facing the same direction with your feet hip width apart, absorbing the impact through your lower body.
Side to Side Box Shuffle
1. Stand to one side of the box with your left foot resting on the middle of it.
2. To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
3. Continue shuffling back and forth across the box.
Single Leg Butt Kick
1. Begin by standing on one leg, with the bent knee raised. This will be your start position.
2. Using a countermovement jump, take off upward by extending the hip, knee, and ankle of the grounded leg.
3. Immediately flex the knee and attempt to touch your butt with the heel of your jumping leg.
4. Return the leg to a partially bent position underneath the hips and land. Your opposite leg should stay in relatively the same position throughout the drill.
Single Leg Push-off
1. Stand on the ground with one foot resting on the box, heel close to the edge.
2. Push off with your foot on top of the box, trying to gain as much height as possible by extending through the hip and knee.
3. Land with the same foot on top of the box, returning your other foot back to the start position.
Single-Cone Sprint Drill
1. This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and one arm forward.
2. Chop the feet as quickly as possible, blocking with the arms. Circle the cone, keep your knees up, with violent foot action.
3. Rest after three trips around the cone.
Single-Leg High Box Squat
1. Position a box in a rack. Secure a band or rope in place above the box.
2. Standing in front of it, step onto the box to a full standing position, letting your other leg remain unsupported. Hold onto the band for balance.
3. Continue stepping up and down on the same leg before switching to the opposite side.
Single-Leg Hop Progression
1. Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of your opposite leg. This will be your starting position.
2. Hop forward, jumping and landing with the same leg over the cone.
3. Use a countermovement jump to hop from cone to cone.
4. At the end, turn around and go back on the other leg.
Single-Leg Lateral Hop
1. Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent.
2. To begin, execute a counterjump to hop sideways over the cone.
3. Land on your jumping leg, and immediately rebound out of it by jumping back to the start position.
4. Continue hopping back and forth.
Single-Leg Stride Jump
1. Stand to the side of a box with your inside foot on top of it, close to the edge.
2. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
3. Land in the same position that you started, using your inside leg to decelerate the impact.
Sit Squats
1. To begin, load the sled with the desired weight and attach the pulling strap. You can pull with handles, use a harness, or attach the pulling strap to a weight belt.
Typically, sled drags are performed for a distance as fast as possible, from 30-100 feet. The sled can be pulled backwards to emphasize the quadriceps, or forwards to emphasize the posterior chain.
2. Whether pulling forwards or backwards, lean in the direction of travel and progress by extending through the hips and knees.
Sled Push
1. Load your pushing sled with the desired weight.
2. Take an athletic posture, leaning into the sled with your arms fully extended, grasping the handles. Push the sled as fast as possible, focusing on extending your hips and knees to strengthen your posterior chain.
Snatch
1. Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot.
2. With a palms facing down grip, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your starting position.
3. Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs.
4. As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete extension in an explosive motion.
5. Lift your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible.
6. Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your arms and holding the barbell overhead as you assume a squat position.
7. Finalize the movement by rising up out of the squat position to finish the lift. At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead.
Caution: This is a very advanced exercise so be extremely careful with the weight used. Bad form on this exercise can lead to serious injury.
Snatch Balance
1. Begin with the feet in the pulling position, the bar racked across the back of the shoulders, and the hands placed in a wide snatch grip.
2. Pop the bar with an abrupt dip and drive of the knees, and aggressively drive under the bar, transitioning the feet into the receiving position.
3. Receive the bar locked out overhead near the bottom of the squat. The torso should remain vertical, lowering the hips between the legs.
4. Continue to descend to full depth, and return to a standing position. Carefully lower the weight.
Snatch from Blocks
1. Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.
2. Begin the first pull by driving through the front of the heels, raising the bar from the boxes.
3. Transition into the second pull by extending through the hips knees and ankles, driving the bar up as quickly as possible. The bar should be close to the body. At peak extension, shrug the shoulders and allow the elbows to flex to the side.
4. As you move your feet into the receiving position, forcefully pull yourself below the bar as you elevate the bar overhead. The feet should move to just outside the hips, turned out as necessary. Receive the bar with your body as low as possible and the arms fully extended overhead.
5. Keeping the bar aligned over the front of the heels, your head and chest up, drive through heels of the feet to move to a standing position. Carefully return the weight to the boxes.
Speed Box Squat
1. Attach bands to the bar that are securely anchored near the ground. You may need to tie the bands to get adequate tension.
2. Use a box of an appropriate height for this exercise. Load the bar to a weight that still requires effort, but isn't so heavy that speed is compromised. Typically, that will be between 50-70% of your one rep max.
3. Position the bar on your upper back, shoulder blades retracted, back arched and everything tight head to toe. This will be the starting position.
4. Unrack the bar and position yourself in front of the box. Sit back with your hips until you are seated on the box, ensuring that you descend under control and don't crash onto the surface.
5. Pause briefly, and explode off of the box, extending through the hips and knees
Speed Squats
1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
Note: For the purposes of this discussion we will use the medium stance which targets overall development.
4. Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as fast as possible without involving momentum as you exhale by pushing the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position.
Note: You should perform these exercises as fast as possible but without breaking perfect form and without involving momentum.
Caution: This is not an exercise to be taken lightly due to the speed that it requires. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Split Clean
1. With a barbell on the floor close to the shins, take an overhand grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position.
2. Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees.
3. Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended.
4. As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so.
5. Receive the bar with the feet split, aggressively moving one foot forward and one foot back. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom position, which will help in the recovery.
6. Immediately recover by driving through the heels, keeping the torso upright and elbows up. Bring the feet together as you stand up.
Split Jerk
1. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward.
2. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible.
3. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should be moved to a split stance, one foot forward, one foot back, with the knees partially bent. Receive the bar with the arms locked out overhead.
4. Return to a standing position, bringing the feet together.
Split Jump
1. Assume a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
2. Ensure that the front knee is over the midline of the foot.
3. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
4. As you jump, bring your feet together, and move them back to their initial positions as you land.
5. Absorb the impact by reverting back to the starting position.
Split Squat with Dumbbells
1. Position yourself into a staggered stance with the rear foot elevated and front foot forward.
2. Hold a dumbbell in each hand, letting them hang at the sides. This will be your starting position.
3. Begin by descending, flexing your knee and hip to lower your body down. Maintain good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise.
4. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Squat Jerk
1. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.
2. At this moment as the feet leave the floor, the feet must be placed into the receiving position as quickly as possible. In the brief moment the feet are not actively driving against the platform, the athletes effort to push the bar up will drive them down. The feet should move forcefully to just outside the hips, turned out as necessary. Receive the bar with your body in a full squat and the arms fully extended overhead.
3. Keeping the bar aligned over the front of the heels, your head and chest up, drive through the heels of the feet to move to a standing position. Carefully return the weight to floor.
Standing Long Jump
1. This drill is best done in sand or other soft landing surface. Ensure that you are able to measure distance. Stand in a partial squat stance with feet shoulder width apart.
2. Utilizing a big arm swing and a countermovement of the legs, jump forward as far as you can.
3. Attempt to land with your feet out in front you, reaching as far as possible with your legs.
4. Measure the distance from your landing point to the starting point and track results.
Star Jump
1. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
2. To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your entire body, spreading your legs and arms away from the body.
3. As you land, bring your limbs back in and absorb your impact through the legs.
Stride Jump Crossover
1. Stand to the side of a box with your inside foot on top of it, close to the edge.
2. Begin by swinging the arms upward as you push through the top leg, jumping upward as high as possible. Attempt to drive the opposite knee upward.
3. Land in the opposite position that you started, on the opposite side of the box. The foot that was initially on the box will now be on the ground, with the opposite foot now on the box.
4. Repeat the movement, crossing back over to the other side.
Suspended Split Squat
1. Suspend your straps so the handles are 18-30 inches from the floor.
2. Facing away from the setup, place your rear foot into the handle behind you. Keep your head looking forward and your chest up, with your knee slightly bent. This will be your starting position.
3. Descend by flexing the knee and hips, lowering yourself to the ground. Keep your weight on the heel of your foot and maintain your posture throughout the exercise.
4. At the bottom of the movement, reverse the motion, extending through the hip and knee to return to the starting position.
Tire Flip
1. Begin by gripping the bottom of the tire on the tread, and position your feet back a bit. Your chest should be driving into the tire.
2. To lift the tire, extend through the hips, knees, and ankles, driving into the tire and up.
3. As the tire reaches a 45 degree angle, step forward and drive a knee into the tire. As you do so adjust your grip to the upper portion of the tire and push it forward as hard as possible to complete the turn. Repeat as necessary.
Trap Bar Deadlift
1. For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the centre of the apparatus and grasp both handles.
2. Lower your hips, look forward with your head and keep your chest up.
3. Begin the movement by driving through the heels and extend your hips and knees. Avoid rounding your back at all times.
4. At the completion of the movement, lower the weight back to the ground under control
Weighted Jump Squat
1. Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
2. The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position.
3. Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.
4. As you return to the ground, absorb the impact through your legs.
Weighted Sissy Squat
1. Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.
2. As you use one arm to hold yourself, bend at the knees and slowly lower your torso toward the ground by bringing your pelvis and knees forward. Inhale as you go down and stop when your upper and lower legs almost create a 90-degree angle. Hold the stretch position for a second.
3. After your one second hold, use your thigh muscles to bring your torso back up to the starting position. Exhale as you move up.
4. Repeat for the recommended amount of times.
Caution: This exercise is to be avoided if you suffer from knee problems as it can stress the knee. Also, make sure that there is nothing behind you; as in the case that you lose your balance and fall, that way nothing will hit you on the head causing an injury.
Variations: If you are new to this exercise, you can start by using two arms (so you'll need the two beams of the squat rack in front of you to hold yourself). As you become more advanced then just use one arm. Once that becomes easy, you can use the opposite arm to hold a plate on top of your chest.
Weighted Squat
1. Start by positioning two flat benches shoulder width apart from each other. Stand on top of them and wrap the weighted belt around your waist with the amount of weight you feel comfortable with. Make sure your toes are facing out.
2. Once you are standing straight up with the weight hanging in between your legs, position your arms so that they are fully extended to the side of your body. This is the starting position.
3. Begin by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that are perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
4. Begin to move the body back up by pushing the floor of the flat bench with the ball of your foot mainly as you straighten the legs again and go back to the starting position. Exhale as you perform this portion of the exercise.
Variations: Instead of using flat benches, you can use any other sort of raised platforms as long as they are sturdy and safe to use.
Zercher Squats
1. This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on top of your arms in between the forearm and upper arm.
2. Lift the bar up so that it is resting on top of your forearms. If you are holding the bar properly, it should look as if you have your arms crossed but with a bar running across them.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also maintain a straight back. This will be your starting position.
Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances discussed in the foot stances section.
4. Begin to lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
5. Begin to raise the bar as you exhale by pushing the floor with the ball of your foot mainly as you straighten the legs again and go back to the starting position.
Caution: This exercise is not to be taken lightly as you are applying a lot of pressure to your arms when lifting the barbell. It is always a good idea to have a spotter as they can help you keep proper form. Also, make sure that your back is kept straight as bending it can cause an injury.
