American Kettlebell Swings. Taking the kettlebell in 2 hands pulling it between your legs and hinging your hips back you will extend at the hips and swing the kettlebell up towards you chest, you will then pull the kettlebell up towards your head turning the head of the KB upwards and extending above your head to full lockout for 1 rep completed.
The back squat is where you have the barbell positioned on your back or on your traps to be accurate. You then proceed to squat down to below paralell (hip crease below knee) and stand back up.
Standing under the pull up bar, start by doing a strict pull up half way up you will bring your legs directly up towards the bar keeping them as close to vertical and next to the bar as you can. The pull your hips towards the bar and then on top of the bar using your weight and momentum you will pull right around the bar back to your start position under the pull up bar for 1 rep completed.
Complete a chest to floor burpee facing the barbell. Jump up out of the burpee and then with two feet jump over the barbell or step if you can't jump.
The muscle-up is a movement that begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended.
Adjust the barbell to just below shoulder height then load the desired weight onto the bar. Assume a slightly wider than shoulder width stance and place your hands at (or just outside of) shoulder width with a pronated grip on the bar. Step underneath the bar and unrack it while keeping the spine in a neutral position. Take two steps back, inhale, and then complete a normal front squat with the weight by simultaneously flexing the knees and hips together. Press your whole foot into the floor and extend the legs. As you return to the starting position, utilize your momentum from the front squat to propel the bar upward into a push press. Exhale once the bar gets to lockout and reverse the movement slowly while controlling the bar back to your chest. Repeat for the desired number of repetitions.
where the barbell is on your back in the back squat position your grip should be in snatch grip and the jerk the weight above head dropping under the bar simultaneously
Placing a box under the pull up bar. Holding onto the bar you need to be able to fully straighten out your arms keeping your feet on the box you should be in a 1/2 - 1/4 squat. Complete a gymnastics kip keeping your feet on the box and in your squat, on the way back through the kip you are going to jump up into the air towards the pull-up bar. Throwing you head and body over the bar and snapping both elbows on top of the bar at the same time into that dip pos. Dip out to full lockout for 1 rep completed. ition
If you dont quite have strict HSPU yet this is a good drill to gain that strength. With your feet on the box push your hips into the air directly upwards trying to create a right angle with your body. Hands placed shoulder width slightly turned out slowly going down to the floor with the middle part of the top of your head and press out to full lockout driving back towards the box and pushing your head towards the box through (the window) for 1 rep completed.
You are jumping with two feet right over the box, bench, plate whatever implement you have to do the exercise. Try and land with two feet and cushion the landing. The jump is more of a horizontal jump as well as vertical as you need to clear the full box.
A movement where you jump with both feet and land on a box at a specific height controlling the landing.
jump with two feet onto a box and off the other side of the box turn round and come back over the box.
Complete a burpee jump up to the bar and complete a bar muscle up that is 1 rep.
Complete a burpee jump up to the bar and do a pull up that is 1 rep.
Complete a chest to floor burpee, jump out of the bar, jump up to the gymnastic bar and complete a TTB you can do these strict or using a kip.
Complete a chest to floor burpee a high box stand up out of the burpee placing both hands on the box and jumping off the the floor you are trying to get your knees to the box and then get over the box to the other side for 1 rep completed.
Start facing the box do a chest to floor burpee, jump up and with two feet jump onto the box and off to the other side then repeat the same again facing the box.
Complete a chest to floor burpee jumping up then with a 2 feet take off you jump forward landing on both feet cushioning the landing. This is 1 rep completed.
Facing side ways on from the dumbell go into a full laid postion on your front chest to the floor. Jumping in with 2 feet and immediately jumping over the dumbells for 1 rep completed.
Complete your burpee chest to the floor parallel to the barbell. Then you jump with 2 feet over the barbell for 1 rep completed.
complete a burpee chest to the floor. stand up and jump side ways over the long back part of the rower.
Complete a chest to floor burpee jump up and jump to touch the bar or target on the wall etc.
chest to bar pull ups -the standard is that the chest must come into contact with the bar at the top of the rep.
Hanging on the rings push into your shoulders and keep your hips behind your body on the way back through on the kip you will pull up keeping your hands closer togther on the waay up and pull them into your chest. Tuck your knees up and on the way down stay in the hollow position driving back into your shoulders and repeating the movement again.
Same as the clean and the power jerk but you can also split jerk.
starting in the clean position at the bottom high chest and barbell touching your shin. Drive the floor away with your feet keeping the barbell close then shrug the barbell and come up into full extension getting as tall as possible. Return barbell to the floor for 1 rep.
A cluster is a squat clean directly into a thruster. So after squatting out of the bottom of the squat clean you would directly thrust the barbell above your head then return the barbell to the ground that is 1 rep completed.
Bending down picking up the ball with two hands. Lift the ball to your knees push through the floor with your legs and extend the hips and pull the ball up to your shoulder or straight over your shoulder.
Laying on your back taking two dumbells inline with your chest you will bring the dumbells down to your chest then press them out to a full lockout for 1 rep completed.
Laying down flat on a bench take two dumbbells one in each hand and press them both out in front of you to full lockout and lower them back down to the chest for 1 rep completed.
Holding two dumbbells step up on one leg bring your other leg up to the top of the box and then step down the other side. Repeat the process stepping up on the other leg first.
Holding onto the pull up bar with both hands around shoulder width, you should be letting all your weight drop into your shoulders and basically be as floppy as you can with no tension in the back or lats.
Your feet should be spaced hip-width apart with your grip just outside your legs. Use an overhand grip. Your back should be flat—neutral spine—from start to finish. Your shoulders should be back and down. The bar should remain in contact with your legs for the entire range of motion.
Choose two dumbbells with the same weight. Place the dumbbells on the ground in front of you so that the handles are set up lengthwise. Bend forward and reach down to grab the dumbbells with a neutral grip. Kick your legs back, lower your chest to the ground between the dumbbells. Push up, jump to your feet while still holding the dumbbells, then immediately swing the dumbbells above your head. Finish the movement with your arms locked out over head with knees, hips, shoulders, and arms fully extended.
Holding two dumbells on the your shoulders in the front rack postion. Keep your elbows high and your chest upright. Then step forward and lunge down bringing your knee to the floor.
Holding both dumbells in the front rack keeping elbows high squat down to full depth and back up for 1 rep completed.
Place the jump rope for the exercise behind your heels. Hold both ends of the rope in your two hands. Stand in a ready-to-skip position. ... Now take the rope swiftly over your head towards your front. Jump and let the rope pass beneath you.
The drop snatch balance is similar to the behind the neck jerk. barbellm
The drop snatch balanace is similar to the behind the neck jerk. The barbell starts on your back and you proceed to drop under the barbell to a full squat with the barbell simultaneouslygoing into the snatch receiving postion.
1. Squat down at a slight angle. Bend your knees to about a 45 degree angle and lower your weight at your hips. 2. Stand on one foot. Lift your non-dominant leg and extend it straight out in front of you at an angle with the floor. 3. Use small steps.
Holding both dumbells deadlift them down to the floor touching both heads of the dumbells then clean them up to your shoulders in one motion.
Holding the dumbell in 1 hand between your legs you take the dumbell in 1 fluid motion to a full lockout above your head for 1 rep completed. Alternate hand for the next rep.
Holding the barbell in the front rack position with high elbows and the bar resting on your front deltoids. Then going down into a full squat to depth keeping the high elbows throughout and standing up to the starting position with your hips back into the extended position for 1 rep completed.
Sit on the hamstring curl machine and place your feet under the foot holders. Step 2: Lean backwards and let your upper body go down as far as it can go. Step 3: Place your hands behind your head and using your core raise yourself back up. Step 4: Touch your toes with your hands. This completes one repetition.
Holding the dumbell in two hands at the chest with both hands under the top plate of the dumbell. Keeping your chest up squat down to full depth with your knee crease below your hip crease and stand back to full extension at the hips for 1 rep completed.t the
Handstand press ups - is a type of push-up exercise where the body is positioned in a handstand.
Kneeling on one knee in the lunge position with one leg in front. Using the opposite arm to the leg in front stabilising from the front rack push the kettlebell up in a straight line to a full locked out position with your arm next to your ear.
Laying down on the your front, drop all the way to the floor and lift your hands up then push back up with your full body hips first to a full press up.
Kick up onto the wall and hold a handstand with your arms in full lockout and your head in a neutral position creating a straight line with your body.
Walk on your hands keeping your arms locked out.
Pick the barbell up. Slide the bat down your thighs keeping it close clean the weight up and catch the bar above parallel squat. Then stand up and finish the lift.
The hang snatch is the same as the snatch but the starting position of the barbell is from the knee to the top of your hips. You then pull the barbell up to the fully extended catch position above your head.
Stand the barbell up in a deadlift position. Keeping the barbell touching the legs slide the barbell down to the top of your knees then shrug the barbell up and drop under the barbell into a full squat catching the bar in the front rack position on the collar bone keeping the elbows high. Then stand up with the weight and finish the rep.
Laying on your back push your lower back into the ground and try and create a bowl with your back and bum breathing your belly button inside you will rock into the top of your back and back onto your bum keeping the hollow position throughout the movement.
Using a box under the pull up bar you want to place it directly under the bar as you grab on to the bar with two hands you want to be able to slightly squat down to a half 1/4 squat whilst still keeping hold of the bar. Using the kip movement keeping feet on the box best to be on your toes at this point ensuring you are ready to jump. After the kip phase you will slightly jump upwards trying to close the gap between your hands, hips and the pull up bar. Then throwing your weight over the bar using both arms to pull over the bar and catch it on top in the dip position and then pressing out for 1 rep completed.
Holding one kettlebell above your head locked out you will twisy
Taking the kettlebell by the handle in 2 hands. Hinging at the hip bringing the KB through your legs and extending at your hips bringing the KB from hip to chest height then repeating the movement again. and
Kip swing is similar to the toe to bar movement but you only drive into your shoulders and don't bring your legs past waist height.
Start facing the line your jumping over drop down into a full chest to the floor burpee jumping your feet up or stepping up then with two feet take off jumping over the line for 1 rep completed.
Starting in the deadlift position with the tension in your lats and a tight lower back. You will push through the floor with your legs and then pull the bar up to your shoulder without moving your feet or dipping in the catch for 1 rep completed.
The muscle snatch is a drill to work on your start position and your strength in the pull. Although its called a pull you really don't want to be pulling the barbell up until you are at full extension, barbell as close as possible to the body on the way up then let the upper body take over. No re-dip or going under the bar your legs will snap to straight without your feet moving from the starting position. Using a strong shrug from the lats and upper back you will then turn the hands and elbows through and press the last little bit out to a full lockout in the overhead position for 1 rep completed.
Using your snatch grip you are ensuring you push the floor away with your feet and drive through the legs once the bar gets to chest height your arms will take over and you are pull and pushing the bar overhead to a full lockout in a snatch position overhead for 1 rep completed. You wont move your feet out or in during the whole duration of the lift.
Holding the barbell usually in the snatch grip fully extended above your head you proceed to go down into a full squat whilst holding the barbell in the above head position.
Holding the barbell in the snatch grip above your head and slightly behind the head. Keeping your arms in lockout and squatting down to below parallel.
Kicking up onto the wall holding onto paralettes making the HSPU hard and at a deep deficit.
Using a barbell set up to it in your deadlift stance. Go down to the bar with your normal clean grip pick the bar up keeping your back straight and right over the bar pull the bar to your torso. Then release the bar back to the floor or take the bar back down to the floor for 1 rep completed. Always start a new rep with the bar settled on the floor.
Start by holding your arms out in front of you, then stand on one leg with your free leg held straight out in front. Push your hips back and sit down as far as you can so that your butt is almost touching the ground. Push your hips back, lean forward slightly, and raise yourself back up to the starting position.
Holding a plate on both sides the plate must go between your legs and touch the ground then in 1 motion take the plate to overhead in full extension for 1 rep completed.
The power clean is one part of of the olympic lifts. Starts with the barbell on the floor and in one motion you proceed to pull the barbell to your chest with the elbows high catching the barbell in the receiving position.
Setup with the bar at chest height. Rotate the elbows around the bar and maintain a front rack position as you unrack the bar and take two steps back. Dip slightly at the knees and then explode straight up as you press the bar overhead. As the bar is still moving overhead, drop underneath and catch the bar in a quarter squat position.
Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up. Repeat.
Pushing a prowler or sled with weight loaded on it for distance or time.
Holding dumbells a barbell or any weighted item you can perform the reverse lunge. Also can perform the movement body weight. Standing upright you take 1 leg back to a femur length distance. Going up onto your toes then dropping your knee down to the floor and bringing your leg back to standing for 1 rep completed.
Holding onto the rings keeping them close to the body bend at the arm to 90 degrees and push back up to lockout. Keep your legs in the air throughout.
Taking the low rings with 2 hands, one hand on each ring. You will keep your body in a hollow position wuth your hips the same height as your torso. And your feet on the ground, you then proceed to pull the rings towards your chest maintaining the hollow position then return back to the start position with full locked out arms for 1 rep completed.
On the low rings taking the rings and using the false grip you will go under the rings with your feet flat on the ground. Pulling the rings towards your chest and closing the gap to your hips slightly jumping off the ground and sitting up forward really fast and catching the rings in a full arms bent position in the starting position on the ring dip.
Any barbell, dumbell or kettlebell taking it from the shoulders to overhead in one motion. Jerk or press is ok.
Holding the sandbag either in the front of your body against your chest or on a shoulder
Deadlift the sandbag to your knees. Hug the sandbag and drive your hips and legs to get the sandbag onto the box. Then with two hands on top of the box and jump your knees onto the box and over to the other side for 1 rep completed.
Hanging on the rig (bar) directly under the bar in a straight line. Drop your full body with no tension in your upper body and just hanging there. Then tense from your lats and upper back keeping your arms fully in the locked out position the release the tension for 1 rep completed.
Taking the dumbell to your shoulder then in one motion snap the weight up to lockout jumping under the weight then stand up for 1 rep completed.
Take the dumbell in one hand between your legs. Drive it up to your hips using you legs. Shrug the weight up and extend at the hips. Flick and snap the weight out over head to full lockout and return the dumbell back to the floor for one rep completed. Swap arms and do the same with the opposite arm.
Holding the kettlebell in one hand above your head in full lockout keeping the arm right next to your ear.
Holding the dumbell in the overhead lock out position. Keeping it next to your ear proceed to lunge forward with your knee touching the floor stand right up through the lunge extending at the hips and complete the lunge on the other leg.
Dumbell is in the front rack position on the shoulder. Keeping the elbow high and squat down to below parallel. Driving out of the bottom, drive the dumbell above your head to full lockout.
Dumbell in 1 hand hinge down keeping the back straight, dumbell between your legs using your legs and hips jump the weight up to the front rack position on your shoulder. Stand up dip and push jerk the dumbell above your head in 1 motion and lock the elbow out for 1 rep completed.
Single leg romanian deadlift is a straight leg deadlift on one leg. Usually using a dumbell keeping a slight bend in the knee and pushing the hips back and hinging around that one leg you have on the floor and extending your other back behind your body. Extending your hips back through and bringing your leg back to standing for 1 rep completed.
Same movement to the regular v-up (see other movement) but you come up onto your bum and only lifting one leg you will touch your foot with the opposite hand for 1 rep completed.
On one leg with your other leg bent you will squat down on the standing leg trying not to put your foot down your knee will go to the floor or a pad and squat back up for 1 rep completed.
In the snatch, the lifter lifts the bar as high as possible and pulls themselves under it in a squat position, receiving the bar overhead with the arms straight, decreasing the necessary height of the bar, therefore increasing the amount of weight that the lifter may successfully lift.
Using a clean-width grip, clean the barbell into a rack position. Keeping your back straight, sit into the bottom position of a squat. Press the barbell into the overhead position by locking your elbows securely, moving your head out of the way, and squeezing your shoulder blades aggressively. Hold this position for a few seconds before returning to your rack position.
Holding dumbells or a barbell on your back you have your lead foot planted but slightly bent. Your back foot should be on your toes with the correct split distance. Keeping your chest up your lead leg will bend keeping the weight through this leg your back knee will go to the ground and you will press out of the bottom keeping the weight distributed evenly in your front foot to return to your starting position for 1 rep completed.
Using a narrow grip you will push the bar up using you legs before shrugging the weight up to you belly Button and the dropping under the weight catching the bar with high elbows in the front rack position in a full squat.
Taking the barbell with your clean grip (shoulder width) keeping the bar resting on your shoulders whilst keeping the bar in your full grip. Lock out your knees so you cant dip and brace your core. Press the barbell overhead just with your arms and try not to bend at your back too much. Fully locking out your elbows for 1 rep completed.
Standing up straight with both dumbells on your shoulders keep your legs locked out and press the dumbells above your head keeping your arms close to your head to full lockout for 1 rep completed.
Starting in the hanging position without kipping pull your feet up all the way to the bar then control the decent back to the hanging position for 1 rep completed.
Using only your ams to pull yourself up to the bar. A full rep is when your chin is over the bar.
Toes to bar -hanging from a pull up bar, bring your feet to touch the bar in between your hands. Your arm should stay locked out and both feet should make contact with the bar simultaneously.
The thruster starts with the barbell, dumbell or kettlebell at the shoulders keeping the elbows high you squat down to full depth keeping the weight at your shoulders often actually leaning on your shoulders. Then out of the bottom of the squat you will extending up and push the weight overhead in one fluid motion without jerking the weight or rebending at the knee for 1 rep completed.
Hanging on the rings kip through by pushing into your shoulders and keeping your hips behind your midline then bringing your legs through and up to the rings on the way back through for 1 rep completed.
