Olympic Lifts

High Hang Snatch (How To, Benefits, Common Mistakes)

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…

DB Push Press (How To, Benefits, Common Mistakes)

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…

DB Thrusters (How To, Benefits & Common Mistakes)

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,…

Med Ball Vertical Throw (How To, Benefits and more)

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…

Barbell Quarter Squat Jumps (Complete How To Guide)

Barbell Quarter Squat Jumps (Complete How To Guide)

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…