The High Hang Snatch is a variation of the Olympic snatch lift that begins from a tall, upright position—usually with the bar at or near hip level. It emphasizes bar speed, vertical extension, and rapid turnover under the bar, making it a powerful drill for developing explosive power, coordination, and technique. Weightlifters and athletes commonly…
The Dumbbell Push Press is a powerful full-body movement that combines a slight leg drive with an overhead press to move heavier loads and build explosive strength. It targets the shoulders and triceps while engaging the legs and core to generate upward momentum. This dynamic movement bridges the gap between raw pressing strength and athletic…
The Dumbbell Thruster is a full-body, high-effort movement that combines a front squat with an overhead press. It builds strength, power, and endurance in one fluid motion, making it a go-to for efficient training sessions. This move hits the legs, shoulders, and core all at once—great for both strength and conditioning. Primary Muscles Worked: Quadriceps,…
The Med Ball Vertical Throw is an explosive power exercise that develops lower-body force production and full-body coordination. By generating power through the legs and extending through the hips, this movement improves athletic performance in sports requiring jumping, sprinting, or overhead force production. It’s a great drill for building explosive strength and reinforcing proper movement…
Wall Balls are an exercise that has been made very popular by CrossFit. It’s basically a combination of a Front Squat and a Push Press done with a medicine ball. It’s a total body movement that can help develop power and will absolutely get your heart rate going in a metabolic circuit. In this guide,…
Thrusters are an exercise that has been made very popular by CrossFit. It’s basically a combination of a Front Squat and a Push Press. It’s a total body movement that can not only improve strength but can absolutely gas you pretty quickly. In this guide, I’m going to teach you how to do Thrusters including…
Barbell Quarter Squat Jumps is an advanced barbell exercise that focuses on power and hip explosion. In this guide, I’m going to teach you how to correctly do Barbell Quarter Squat Jumps including important coaching points and a few alternatives. How To Do Barbell Quarter Squat Jumps Equipment Needed Barbell Weight Plates (optional) How To…
Snatch Pulls are an Olympic lift that is a variation of the full Snatch. Snatch Pulls essentially forego the catch of the Snatch and instead focus solely on the drive and extension. For this reason, it’s one of my favorite Olympic lifting variations for athletes. Athletes are able to really emphasize being explosive and, because…
The Trap Bar Pulls is a very popular variation of Clean Pulls that use a trap bar (or hex bar) instead of a traditional barbell. Because they allow the lifter to be able to shift their weight back in their setup, Trap Bar Pulls are great to use as part of a teaching progression for…
The Hang Clean is a variation of the full Clean that is done in Olympic weightlifting. This variation involves a change to the starting position of a full Clean. The barbell will start in a hang position just above the knee instead of from the floor. The rest of the movement stays exactly the same….