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Clean (Squat)

Posted | 137 comments

Clean (Squat)

Start in deadlift set up Deadlift bar to mid-thigh At mid-thigh rapidly extend the hips and knees. Arms remain straight At mid-thigh rapidly extend the hips and knees. Arms remain straight Stand up with the bar to finish the movement...

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Deadlift

Posted | 56 comments

Deadlift

Start with back in a neutral position, weight in the heels, shoulders slightly infront of the bar and bar in contact with the shins Extend the knees back. Shoulders and hips rising at the same rate. Keep bar in contact with body Once the bar has cleared the knees, open the hip and knee to full extension To return, soften the knees and push the hips back until the shoulder is infront of the bar and the bar is past the knees. Once the bar has cleared the knee, flex at the knee until the bar has reached mid-shin. Shoulders and hips descending at the same rate...

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Double Unders

Posted | 735 comments

Double Unders

With a neutral gaze, midline tight and butt squeeze jump straight up through your toes At the peak of your jump flick your wrists twice for the rope to pass under your feet twice before you land keep elbows slightly bent and at your...

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Front Squat

Posted | 719 comments

Front Squat

Start with hips and knees fully extended. Bar rests in the rack position The rack position is created with a lose finger tip grip on the bar, elbows parallel to the floor and bar resting on the deltoid To initiate squat hips move back and down until hip crease goes below the knee Bar remains as close to the frontal plane as possible. Should move in a straight line Return to starting position...

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GHD Hip Extension

Posted | 5,272 comments

GHD Hip Extension

Start with hips forward of the padding Flex at the hip maintaining a static trunk ROM is dependent on hamstring flexibility. If trunk flexes, you have gone too far Glutes and hamstrings pull torso back to starting position...

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