Purpose: General strength & power. Glutes, quads and shoulders. Quick Coaching Cues Keep the weight close to your body during the pull into a snatch. Coordinate the snatch into the leg movement. Common Mistakes Allowing the weight to swing away from the body. Swinging the upper body during the snatch. Leg the legs drive the … Read more
Purpose: Full body power generation. Quick Coaching Cues Keep the weight close to the body. Chest up, back straight. Push from the legs with power. At the top, keep the weight centered over the body. Common Mistakes Setting up with the weight too far from the body. Back rounded. Not using the legs enough. If … Read more
Purpose: General core strength and stability. Transverse plane (rotational). Quick Coaching Cues Feet slightly wider than hip width. Keep core engaged. Move with intent and control. Common Mistakes Pivoting the feet. Keep the feet planted to isolate the core. Not moving with intent. Intent doesn’t mean reckless. Consider increasing the weight if needed. Questions / … Read more
Purpose: Lower body strength. Quads and glutes. Quick Coaching Cues During the lunge, front foot flat, back foot on the balls of the foot. Drive/push off primarily the front leg. Common Mistakes Front foot, heel lifting off the ground during the bottom of the lunge. Try stepping out a little further to keep the front … Read more
Purpose: Isometric. Arms and shoulders. Quick Coaching Cues Stand up tall, back straight, knees slightly bent. Keep the arms lateral to the body. Common Mistakes Leaning back to the hold the weight. Stay tall. Decrease the weight when needed. Locking the knees out. Legs can be straight, just don’t lock the knees. Questions / Comments?
Purpose: Upper body strength. Chest and triceps. Quick Coaching Cues Control and stabilize the movement. Arms can be close to the body (neutral), 45-degrees, or at a 180-degree position. Common Mistakes Lifting the head off the ground. Keep the head on the ground or neutral (in line with the spine). Allowing the weight to “fall” … Read more
Purpose: General full bodyweight strength and core stability. Quick Coaching Cues Stand tall, stability and control the weight overhead. Lift knees to hip height or as close as you can. Reps are counted for each knee lift. Right leg, left leg equals one rep. Common Mistakes Rushing the marching movements. Slow it down and control … Read more
Purpose: Full body power. Quick Coaching Cues Initiate movement with the legs. “Dip” and push. Quick push with the legs, follow through with the arms. Common Mistakes Locking out the arms during the press. Don’t lock out, press to a “soft end point”. Holding the weight overhead. Once you press overhead, return to the starting … Read more
Purpose: Lower body strength. Quads and glutes. Quick Coaching Cues Feet hip width apart. Mid length step apart front to back. Front foot flat. Back heel elevated. Common Mistakes Back foot flat. Keep the heel elevated on the back foot. Too short of a stance front to back. Questions / Comments?
Purpose: General upper body strength. Shoulders, chest, and core stability. Quick Coaching Cues Keep body in line, ankles, hips, and shoulders in line. Hands under the shoulders. Keep hips level. Feet slightly wider than hip width. Common Mistakes Allowing the hips to sag. Hands too far in front of the shoulders. Hips rotating during the … Read more
Trainer-built workout systems, app-guided programs, and printed training tools.
