The Below-the-Knee Hang Snatch is an Olympic lifting variation that starts with the bar just below the knees rather than from the floor. This position challenges your ability to stay tight through your lats and hamstrings while reinforcing strong pulling mechanics, balance, and bar path. It’s an excellent drill for developing explosiveness, improving positions, and…
The 3 x 3 is a light-weight barbell complex combining 3 reps of a behind-the-neck push press followed immediately by 3 reps of an overhead squat. It’s typically done with an empty barbell as a movement prep drill, warming up the shoulders, hips, and core while reinforcing good overhead positioning and bar path before heavier…
The Alternating Dumbbell Clean and Press is a full-body power and strength movement that combines a clean from the floor (or hang) with an overhead press—one arm at a time. It trains coordination, explosiveness, and total-body control while hitting the legs, shoulders, and core. Great for conditioning circuits or strength training when space or equipment…
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…
The Wall Ball is a full-body power and conditioning exercise that combines a front squat with an explosive overhead throw. Using a medicine ball, you squat down and drive up to toss the ball against a wall target, then catch it and repeat in a continuous rhythm. It builds strength, coordination, and cardiovascular endurance all…
The Thruster is a powerful full-body exercise that combines a front squat with an overhead press. It develops lower- and upper-body strength, coordination, and explosive power… all in one fluid movement. Commonly used in functional fitness and conditioning programs, the thruster challenges both muscular endurance and cardiovascular capacity. Primary Muscles Worked: Quadriceps, Glutes, Shoulders (Deltoids)Secondary…
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…