Preparation
Stand over the barbell with the balls of the feet positioned under
the bar hip width or slightly wider than hip width apart. Squat down and
grip the bar with an very wide over hand grip. Position the shoulders over
the bar with the back arched tightly. Arms are straight with elbows pointed
along the bar.
Execution
Pull the bar up off the floor by extending the hips and knees. As the
bar reaches the knees the back stays arched and maintains the same angle
to the floor as in the starting position. When the barbell passes the knees
vigorously raise the shoulders while keeping the bar as close to the legs
as possible. When the bar passes the upper thighs allow it to contact the
thighs. Jump upward extending the body. Shrug the shoulders and pull the
barbell upward with the arms allowing the elbows to pull up to the sides,
keeping them over the bar as long as possible. Aggressively pull the body
under the bar. Catch the bar at arms length while moving into the squat
position. As soon as the barbell caught on the locked out arms in the squat
position, squat up into standing position with barbell overhead.
Return
Bend knees slightly and lower barbell to mid-thigh position. Slowly
lower bar with taut lower back and trunk close to vertical. The advanced
athlete may unload (drop) the bar from the completed position. This technique
may be practiced to reduce the stress or fatigue involved in lowering the
bar as prescribed. Use rubber weightlifting plates on a weightlifting platform
if this unloading method is used (unless floor demolition is desired).
Clean & Jerk
Preparation
Stand over the barbell with the balls of the feet positioned under
the bar slightly wider apart than hip width. Squat down and grip the bar
with an over hand grip slightly wider than shoulder width. Position the
shoulders over the bar with the back arched tightly. Arms are straight
with elbows pointed along the bar.
Execution (Clean)
Pull the bar up off the floor by extending the hips and knees. As the
bar reaches the knees vigorously raise the shoulders while keeping the
barbell close to the thighs. When the barbell passes mid-thigh, allow it
to contact the thighs. Jump upward extending the body. Shrug the shoulders
and pull the barbell upward with the arms allowing the elbows to flex out
to the sides, keeping the bar close to the body. Aggressively pull the
body under the bar, rotating the elbows around the bar. Catch the bar on
the shoulders while moving into a squat position. Hitting the bottom of
the squat, stand up immediately.
Execution (Jerk)
Adjust the grip if necessary. Inhale and position chest high with torso
tight. Keeping pressure on the heels, dip the body by bending the knees
and ankles slightly. Explosively drive upward with the legs, driving the
barbell up off the shoulders. Drop body downward and split one foot forward
and the other backward as fast as possible while vigorously extending the
arms overhead.
The split position places the front shin vertical to the floor with
the front foot flat on the floor. The rear knee is slightly bent with the
rear foot positioned on the toes. The bar should be positioned directly
over the ears at arms length with the back straight.
Push up with both legs. Position feet side by side by bringing the
front foot back part way and then the rear foot forward.
Return
Bend knees slightly and lower barbell to mid-thigh position. Slowly
lower bar with taut lower back and trunk close to vertical. The advanced
athlete may unload (drop) the bar from the completed position. This technique
may be practiced to reduce the stress or fatigue involved in lowering the
bar as prescribed. Use rubber weightlifting plates on a weightlifting platform
if this unloading method is used (unless floor demolition is desired).
CLEAN
Preparation
Stand over the barbell with the balls of the feet positioned under
the bar slightly wider apart than hip width. Squat down and grip the bar
with an over hand grip slightly wider than shoulder width. Position the
shoulders over the bar with the back arched tightly. Arms are straight
with elbows pointed along the bar.
Execution
Pull the bar up off the floor by extending the hips and knees. As the
bar reaches the knees vigorously raise the shoulders while keeping the
barbell close to the thighs. When the barbell passes mid-thigh, allow it
to contact the thighs. Jump upward extending the body. Shrug the shoulders
and pull the barbell upward with the arms allowing the elbows to flex out
to the sides, keeping the bar close to the body. Aggressively pull the
body under the bar, rotating the elbows around the bar. Catch the bar on
the shoulders while moving into a squat position. Hitting the bottom of
the squat, stand up immediately.
Return
Bend knees slightly and lower barbell to mid-thigh position. Slowly
lower bar with taut lower back and trunk close to vertical.
Elbow Stance
HANG CLEAN
Purpose: Develop explosive power through extension
of the hips, knees and ankles.
Starting Position:
1. Use a shoulder width grip, with your arms fully extended. Your feet
under hips and weight on heels.
2. Hold your shoulder blades together and maintain an arch in your
back while lowering the bar to the top of your knees.
3. Maintain a slight bend in your knees and ankles with your shoulders
positioned directly over the bar.
Procedure:
1. Explosively extend your hips, back and ankles, performing a jumping
motion.
2. Explosively transfer the weight from your heels to the balls of
your feet and shrug your shoulders vertically.
3. As the weight moves upward, simultaneously drop your body underneath
the bar catching the weight across your shoulders and in a 1/2 squat position.
Finish the lift by standing upright under control.
4. Lower the weight to the start position and repeat the exercise.
Key Points:
1. The movement is very explosive, occurring in the hips, legs, and
shoulders.
2. Your back should remain tight and flat throughout the entire exercise.
3. As you drop down under the bar flip your elbows forward and push
them together so that you catch the bar across your shoulders with your
arms parallel to the floor and your elbows pointing directly forward.
POWER SHRUG
Purpose: Develop explosive power.
Starting Position:
1. Use the same starting position as the Hang Clean (above).
Procedure:
1. Explosively extend your hips, back and ankles, performing a quick
jumping motion.
2. Explosively transfer the weight from your heels to the balls of
your feet and shrug your shoulders vertically.
3. Recover to the start position and repeat the exercise.
Key Points:
1. This movement is very explosive, occurring in the hips, legs, and
shoulders.
2. Your back should remain tight and flat throughout the entire exercise.
SPLIT JERK
Purpose: Develop explosive power through the extension
of the ankles, knees, hips, shoulders and elbows.
Starting Position:
1. Grip the bar slightly wider than shoulder width. Feet directly under
your hips.
2. Bar positioned across your shoulders with your elbows pulled up
and upper arms parallel with the floor.
3. Tuck in your chin, hold your chest up, and keep a tight arch in
your back.
Procedure:
1. Begin by dipping down to a 1/4 squat position and then explode upward
so that your hips fully extend.
2. As the momentum of the bar moves upward, split your legs apart and
drop underneath the bar, you move downward as the bar is moving upward
catching and pressing the weight directly over your head.
3. Recover by bringing your feet together and lowering the weight back
to the starting position.
Key Points:
1. Split of legs: Front knee at 45? with weight on your heels, back
knee slightly bent with weight on your toes.
2. Exercise is performed in a very explosive and quick manner, jump
the weight up.
POWER PRESS
Purpose: Develop explosive power.
Starting Position:
1. Same as the Jerk (above).
Procedure:
1. Begin by dipping down to a 1/4 squat position and then explode upward
so that your hips fully extend.
2. As the momentum of the bar moves upward push with your arms and
press the weight over head.
3. Recover by lowering the weight back to the starting position.
Key Points:
1. This exercise is performed in a very explosive and quick manner,
jump the weight up.
2. Your shoulders should be used to press the weight upward during
this exercise.
3. If needed (with heavy weights) drop under the bar to a 1/4 squat
when pressing out over head.
SQUAT
Purpose: Develop muscles of hips and legs.
Starting Position:
1. Place the bar across your upper back making contact with both shoulders.
Avoid placing the bar too high on your back, it should never rest on your
neck.
2. Make sure you get your feet and hips under the bar when taking it
out of the rack. Stand it up, then take one step back.
3. Keep your chest high and an arch in your back.
4. To find your stance, run an imaginary line off each shoulder down
to the floor, where this line touches the floor is where your instep should
be. Place your feet just wider than shoulder width with your toes
slightly pointed out, and the weight distributed on your heels.
Procedure:
1. Inhale deeply and Slowly descend by pushing your hips back and flexing
at your hip and knee joints.
2. Go down until: a) on light sets - your hamstrings touch your calves,
b) on heavy sets - your thighs are parallel to the ground, and c) on supramaximal
sets - your hamstrings are at or near parallel.
3. In the ascent make sure you drive your shoulders back and keep your
back as straight as possible. If the weight is forcing you to lean
over excessively lighten up the weight. Never sacrifice proper technique
for lifting a heavier weight.
4. Hold your breath and keep a tight intrabdominal pressure until you
ascend through the sticking point, then exhale as you complete the rep.
Key Points:
1. Keep your head and chest up at all times and focus straight ahead
or slightly upward.
2. Maintain a tight arch in your back throughout the lift and keep
your chest up.
3. Keep the weight distributed across your feet and push through your
heels, don't get up on your toes.
FRONT SQUAT
Purpose: Develop quadriceps and technique of hang
clean.
Starting Position:
1. Position the bar high on your chest and across your shoulders. Keep
your focus up and out in front of you.
2. Grip the bar close to shoulder width with your elbows pushed up
and in. Keep your upper arms parallel with the floor and your elbows high.
3. Stand with your feet shoulder width apart, your chest and buttocks
out, and a slight bend in your knees.
Procedure:
1. Slowly descend by pushing your hips back and flexing at your hip
and knee joints.
2. Go down until your thighs are parallel to the ground.
3. Drive out of the bottom by extending your knee and hip joints.
Key Points:
1. Keep your chest up at all times and your eyes focused up and straight
ahead.
2. Maintain a tight arch in your back and your weight distributed on
your heels.
CONVENTIONAL DEADLIFT
Purpose: Develop muscles of the hips, legs, and
back. Transitional lift for Power Clean.
Starting Position:
1. Using a hip width stance, reach down and grip the bar on the outside
of your legs.
2. Keep the bar next to your shins, chest high and your hips lower
than your shoulders.
3. Position your weight on your heels. Keep your shoulder blades together
and an arch in your lower back.
Procedure:
1. Slowly pull the bar off the floor using your legs.
2. Your shoulders, hips and the weight should move upward at the same
rate until your legs are straight.
3. Once your legs have extended, extend your hips and back until your
body is straight.
4. Descent of the bar should follow the same path as the ascent.
Key Points:
1. Keep the bar as close to your body as possible.
2. The weight should be distributed on your heels throughout the entire
exercise.
OVERHEAD SQUAT
Purpose: Develop muscles of hips and legs, flexibility,
and balance.
Starting Position:
1. Grip the bar wide enough so when it is pressed out it is positioned
~8 inches above your head.
2. Keep your chest up and inflated, arch your back tightly, and position
your feet in a squat stance.
Procedure:
1. Slowly descend by pushing your hips back and flexing at the hip
and knee joints.
2. Go down until the back of your thighs (hamstrings) are parallel
to the ground.
3. Drive out of the bottom position by extending your knees and hips.
Key Points:
1. This exercise should be done with a light-moderate weight.
2. Keep your heels in contact with the ground and your head up (don't
look down) at all times.
3. Do not rush this exercise, use a broom stick or empty bar to start.
LUNGES or DUMBBELL (DB) LUNGES
Purpose: Develop muscles of the hips and legs.
Starting Position:
1. Position the bar high on your back.
2. Hold your chest up and your back and abdominals tight.
3. Position your feet under your hips and weight distributed to heels.
Procedure:
1. Stride out with your left or right leg.
2. Stride long enough so your lead knee is at 90? and your back knee
is slightly bent.
3. Recover by driving up and back, bringing your lead leg back under
your hips.
Key Points:
1. Your lead knee should not extend over your toes.
2. In the down position, your trail leg should be ~3 inches off the
floor, never hit the floor.
3. Control the movement and start with a weight that doesn't cause
you to lose your balance.
SINGLE LEG BALANCE SQUATS
Purpose: Develop muscles of the hips and legs,
flexibility, and balance.
Starting Position:
1. Raise your right foot, balancing body weight on your left foot.
Procedure:
1. Balancing on your right foot squat down and lean forward.
2. Reach out with your right hand and touch a target positioned on
the floor in front of you.
3. Recover by standing upright under control. Perform all reps on one
foot then repeat all reps on the next foot.
Key Points:
1. This is a balance and dynamic flexibility movement.
2. Start with a target close to your body (1-2 ft. in front of toes)
and gradually move the target out so you have to lean farther forward while
squatting.
STRAIGHT LEG DEADLIFT (Romanian Deadlift)
Purpose: Develop muscles of the hips and legs,
and lower back.
Starting Position:
1. Standing on top of a 4-8 inch platform (weight plate(s)) grasp the
bar with a shoulder width grip.
2. Position your feet hip width apart.
3. Hold your chest up, buttocks out and a slight bend in the knees.
Procedure:
1. Keeping a very slight bend in your knees, bend over at the hip/waist
while holding a tight arch in your back.
2. Bent over as far as possible while keeping a flat tight back and
then recover to the start position.
Key Points:
1. Maintain a flat back throughout the exercise.
2. If you can't go low enough to touch the plates to the floor you
don't need to stand on a platform.
3. This is a strength and flexibility exercise, but don't over do it
(attempt too much weight or too great a stretch).
SHOULDER SERIES (FRONT RAISE, LATERAL RAISE &
BENTOVER RAISE)
Purpose: Develop the shoulder muscles.
Starting Position:
1. Stand holding dumbbells.
2. Bent-over Raise: Keep your back flat and bend at your hips so your
upper torso is parallel with the floor.
Procedure:
1. In a controlled fashion raise the weight.
2. Front Raise: Raise your arms in front of you, to parallel with the
floor.
3. Lateral Raise: Raise your arms out to the side, to parallel with
the floor.
4. Bent-over Raise: Raise your arms to the side, to parallel with the
floor.
Key Points:
1. One set will include all repetitions for each of the three exercise.
Front Raise Side Raise Bentover Raise
STEP-UPS
Purpose: Develop muscles of the legs and buttocks.
Starting Position:
1. Start with either foot on top of a box or bench.
2. The box or bench should be high enough so that your knee is at 90?
.
Procedure:
1. Begin by stepping up onto the box.
2. Your back should remain straight and your head focused straight
ahead.
Key Points:
1. Use only the leg on the box to push up on while executing the lift.
2. Your trail leg should not be used during this exercise except for
balance.
BENCH PRESS or DUMBBELL (DB) BENCH PRESS
Purpose: Develop muscles of the chest, shoulders and triceps.
Starting Position:
1. Lay on the bench with a natural arch in your back and your feet
flat on the floor.
2. Grip the bar slightly wider than shoulder width with your thumbs
around the bar.
3. With a spotter’s assistance, lift the bar out of the rack and directly
over your chest.
Procedure:
1. In a controlled manner, lower the bar to your lower chest and make
contact (do not bounce).
2. The angle of your elbows should be between 90? and 120? .
3. Push the bar off your chest upward in an explosive but controlled
manner to the original starting position.
Key Points:
1. The bar should move upward, with the finishing position directly
over your chest. Do not push the bar back.
2. Do not bounce the weight off your chest. Touch and go.
3. Maintain your five points of contact (head, upper back, butt, both
feet) throughout the exercise.
Dumbbell Bench Press
INCLINE PRESS or DUMBBELL (DB) INCLINE PRESS
Purpose: Develop muscles of chest and shoulders.
Starting Position:
1. Using a 30? -45? incline. Lay on the bench with a natural arch in
your back and your feet flat on the floor.
2. Grip the bar slightly wider than shoulder width with your thumbs
around the bar.
3. With a spotter’s assistance, lift the bar out of the rack and directly
over your chin to upper chest region.
Procedure:
1. In a controlled manner, lower the bar to the upper portion of your
chest.
2. The angle of your elbows should be between 90? and 120? .
3. Push the bar off your chest in an explosive, but controlled manner
to the original starting position.
Key Points:
1. The bar should travel down and up in a straight path, with the finishing
position directly over your chin to upper chest region.
2. Do not let the bar travel too low on your chest, keep the point
of contact high.
3. Do not bounce the weight off your chest.
4. Keep your buttocks and upper back on the bench throughout the entire
exercise.
CLOSE GRIP (CG) BENCH PRESS
Purpose: Develop muscles of chest, shoulders and
triceps.
Starting Position:
1. Lay on a bench with a slight arch in your back and your feet flat
on the floor.
2. Grip the bar chest width apart with your thumbs around the bar.
3. With a spotter’s assistance, lift the bar out of the rack and directly
over your face.
Procedure:
1. In a controlled manner, lower the bar to the middle of your chest.
2. Push the bar in an explosive, but controlled manner to the original
starting position.
Key Points:
1. The bar should move in arch, with the finishing position directly
over the face.
2. Do not bounce the weight off your chest.
3. Keep your buttocks on bench throughout the entire exercise.
DIPS
Purpose: Develop muscles of chest, shoulders,
and triceps.
Starting Position:
1. Position your body between two parallel bars.
2. Support your body weight with your arms and maintain a straight
body position.
3. Keep a slight bend in your elbows.
Procedure:
1. Slowly descend till your chest is positioned between the parallel
bars.
2. Ascend by pushing your body up to the start position.
Key Points:
1. Use a controlled movement throughout the exercise.
2. Your upper arms should be parallel with the floor at the bottom
of the exercise.
3. Your body should maintain an up-right position throughout the entire
exercise.
BENT-OVER ROW or DUMBBELL (DB) BENT-OVER ROW
Purpose: Develop muscles of the back.
Starting Position:
1. Stand with the bar. Keep your head focused straight ahead with a
shoulder width grip.
2. Position your feet hip width apart with a slight bend in your knees.
3. Keeping your back flat bend over so the bar is positioned just above
your knees.
Procedure:
1. Begin the exercise by pulling the bar in a controlled manner to
the lower portion of your chest.
2. Pause for a count and slowly descend the bar to the start position.
3. Repeat this process for the required amount of repetitions.
Key Points:
1. Keep your back flat throughout the entire exercise.
2. Squeeze your shoulder blades together.
3. Keep your head focused straight ahead throughout the exercise.
PULLDOWN or PULLDOWN (REVERSE GRIP)
Purpose: Develop muscles of the back.
Starting Position:
1. Using a pulldown machine take a wide grip on the bar.
2. Position the bar over the top of your head with your chest out.
Procedure:
1. Start by pulling the bar in a controlled manner to your chest or
behind your head.
2. Pause for a count and slowly ascend the bar to the start position.
3. Repeat the process for the required amount of repetitions.
Key Points:
1. Keep your back flat throughout the entire exercise.
2. Squeeze your shoulder blades together.
3. Control the movement using the muscles of your back.
INCLINE PULL-UP or SEATED ROW
Purpose: Develop muscles of the upper back.
Starting Position:
1. Place a barbell in a rack and position a bench parallel with the
bar.
2. Lie face up gripping the bar with a bench press grip. Place your
feet on the bench.
3. Fully extend your arms with your body straight and rigid.
Procedure:
1. Keeping your body rigid pull up so that your chest touches the bar.
2. Pause for a count and slowly descend.
Key Points:
1. Keep your body straight throughout exercise.
2. Control the movement at all times.
PULL-UPS
Purpose: Develop muscles of the upper back.
Starting Position:
1. Using a shoulder width grip; grasp a stationary bar so your feet
are not touching the floor.
2. Your arms should be fully extended.
Procedure:
1. Pull your body to the bar.
2. Pause and slowly extend to the starting position.
Key Points:
1. Always start from a dead hang and work through your full range of
motion.
2. Pull up to the bar so your chin is over the bar.
3. Have a spotter grasp you around the waist or higher and give you
enough help to complete the reps.
WEIGHTED SIT-UPS
Purpose: Develop abdominal muscles.
Starting Position:
1. Lying in a sit-up position knees at 90? .
2. Hold the required weight with hands, similar to holding a steering
wheel.
Procedure:
1. In a controlled fashion perform a sit-up, keeping feet on the ground.
2. Descent of the exercise should be controlled and follow a five count.
Key Points:
1. Feet should remain free of any restraint.
2. Knees bent throughout entire exercise.
BACK EXTENSIONS
Purpose: Develop lower back muscles.
Starting Position:
1. Using a back extension apparatus or bench, lie facing down with
hips positioned off the end of the bench.
2. Begin the exercise in the flexed positioned
Procedure:
1. In a controlled manner extend the lower back so the upper body is
parallel with the floor.
2. Pause for a count and slowly descend to the start position.
Key Points:
1. Upper body should only come to a parallel position.
2. Weight can be used during this exercise.
MILITARY PRESS or DUMBBELL (DB) MILITARY PRESS
Purpose: Develop muscles of the shoulders.
Starting Position:
1. Grip the bar slightly wider than shoulder width. Position your feet
directly under your hips or stagger them.
2. Position the bar across your shoulders with your elbows pointing
down toward the floor.
3. Tuck in your chin, hold your chest inflated, and arch your back.
Procedure:
1. Using the muscles of the shoulders press the weight above your head.
2. Finish the exercise by locking out the bar directly above your head.
3. Lower the bar to the start position and repeat the process.
Key Points:
1. Try not to use your lower body during this lift.
2. If standing is uncomfortable this exercise can be done in a seated
position.
3. As the bar passes your head and is pressed out direct the weight
directly over head, not in front.
UP-RIGHT ROW or DUMBBELL (DB) UP-RIGHT ROW
Purpose: Develop muscles of the shoulders.
Starting Position:
1. Grip the bar with at shoulder width or slightly closer (hands 12-18
inches apart).
2. Hold your chest up and inflated, and arch your back. Keep your head
focused forward.
Procedure:
1. In a controlled manner and keeping the bar as close to your body
as possible, pull the bar to your collar bones by elevating your elbows
up and above the bar.
2. Pause at the highest position of the pull and then lower the bar
under control to the start position.
Key Points:
1. Keep your body as rigid as possible (this is not a power pull).
2. When pulling the weight your elbows should be pulled upward as high
as possible, always above the bar.
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