BB High Pulls

• Grip the barbell with your palms facing your thighs as shown in the video clip.
• Keeping the bar tight to your body, raise the bar up to your chin. Make sure your elbows are higher than your wrists the entire time.
• After bring the bar to your chin, lower the weight back to the starting position.
• Repeat this pattern for the prescribed number of reps.
• Barbell High Pull Video

Barbell Shrugs

• Grip the bar with your hands just outside of your thighs and your palms facing you as shown in the video clip.
• Keeping your arms locked, raise the bar using your traps. Bring your shoulders to your ears. Squeeze at the top and lower weight back down to the starting position. Do not roll the shoulders forward or backward.
• Repeat this pattern for the prescribed number of reps.
• Barbell Shrug Video

Bench Press

• Grip the bar so that your wrists are directly over your elbows when you perform the exercise.This takes undue stress off of the wrists and allows you to utilize maximum power when performing the lift.
• Make sure that the bar rests in your hands directly over your wrists. A common mistake is to roll the bar back behind the wrists, which puts a lot of undue stress on them.
• Make sure both feet are planted firmly into the ground at all times.
• Make sure you keep your butt on the bench at all times.
• Control the weight down and power the weight up. Never bounce the weight at the bottom.
• Always use a back spotter when performing this exercise. For heavy sets, add two side spotters.
• Bench Press Video
• Bench Press (Side View) Video

DB Y-T-W-I

• Each letter corresponds to a specific movement. Each movement is done in succession without resting. There will be times that I ask you to perform DB Incline Y-T-W and DB Incline Y-T-W-I at others. Regardless of which exercise is being performed, each one begins with having your chest on a incline bench. Each movement is described below. A video clip showing these movements being performed in succession can be seen to the right.
• Y Movement
  • The starting position is your arms hanging down below your chest with your palms facing you as shown. Raise both dumbbells out in front of you so that they are level with your shoulders as shown. The dumbells should be outside of your shoulders, forming the letter “Y.”
  • At the top of the movement, rotate the dumbbells so that the inside half is pointing downward as shown.
  • Bring the dumbbells back down to the starting position and repeat for indicated number of repetitions.
• T Movement
  • Start with your arms hanging down below your chest with your palms facing each other as shown. Raise both dumbbells out to the side until they reach shoulder level, thus forming a “T” with your body.
  • Bring the dumbbells back down to the starting position and repeat for the indicated number of repetitions
• W Movement
  • Start with your arms hanging down below your chest with your palms facing you as shown. Shrug the dumbbels by squeezing your shoulder blades together as shown.
  • While holding the shrug, raise the dumbbells up and outward by rotation at the elbow. Think of forming a “W” here with your arms here.
  • Go back down the same way you came up, but in reverse order. Bring the DBs down by rotating at the elbow. Lower the weight down to the starting position by releasing the shrug.
  • Repeat for the indicated number of repetitions.
• I Movement
  • Start with yoru arms hanging down below your chest with your palms facing you as shown. Raise the dumbbells straight out in front of you until they reach shoulder level as shown. Think of forming a block “I” with your body here.
  • Lower the weight and repeat for the indicated number of repetitions.
• Incline Y-T-W-I Video

Incline Bench Press

• Just like with normal bench press, employ a grip so that your wrists are in line with your elbows throughout the lift.
• Do not roll the bar back behind your wrists at any point in time, keep the bar directly over your wrists.
• Keep both feet planted firmly on the ground at all times.
• Do not lift your butt up off of the bench at any time.
• Do not bounce the weight off of your chest. Control the weight down and power it up.
• Always use a back spotter. For heavy sets at two side spotters.
• Incline Bench Press Video
• Incline Bench Press (Side View) Video

Incline Pause Bench Press

• The difference between this exercise and a normal incline bench press is that you will pause at the bottom then explode up.
• After you have your grip ready and the bar has been lifted up off of the rack, lower the weight to your chest.
• With the weight on your chest, pause for about one second.
  • DO NOT RELAX YOUR CHEST AT THE BOTTOM.
  • Keep your chest tight.
  • Pause for about one second.
• After pausing, power the weight up to the starting position.
• Repeat this pattern for the prescribed number of reps.
• Incline Pause Bench Press Video
• Incline Pause Bench Press (Side View) Video

Horizontal Plate Shrug

• Using a 25lb or 45lb plate, hold it directly out in front of you keeping a slight bend in your elbows and your hands at shoulder level.
• While maintaining a good, upright posture, squeeze your shoulder blades together to move the plate back toward your chest. Do not bend your arms or lean backward to do this.
• Move back to the starting position by relaxing your shoulder blades.
• Repeat in this manner for the indicated number of repetitions.
• Keep the plate at shoulder level throughout the exercise and only use the squeezing and relaxing of your shoulder blades to move the weight.
• Horizontal Back Shrug Video

1-Arm DB Power Clean

• Start with a dumbbell at your side as shown in the video.
• Use a neutral grip for this exercise.
• Perform a one-armed power clean.
• Make sure you work to get extension in your ankles, knees and hips.
• Stomp your feet and finish with high elbows.
• Squat the weight down to the floor and repeat.
• Complete the indicated number of repetitions with one arm then switch arms.
• 1-Arm DB Power Clean Video

BB Push Jerk (Alternate Legs)

• Get your grip on the bar and step out of the rack.
  • Your hands should be about where they are for bench press.
• Start with your feet even, pointing straight ahead and shoulder width apart.
• The first movement is to bend your knees and slightly drop your hips.
  • This is done because the lower body is used to do the majority of the work for this lift.
• Power the weight up with your lower body.
• As you extend your arms over your head, drop your hips and stagger your feet.
  • You should finish with your arms fully extended over your head and in a lunge position as seen in the video clip.
  • Your feet should be staggered but still shoulder width apart.
• As you lower the weight back down to the starting position, move your feet to their original position as well.
• Repeat this pattern, but alternate the leading foot when you finish in the lunge position.
• Remember, this is not a military press. This is a total body lift and you should be using your lower body to power the weight up above your head.
• BB Push Jerk (Alternate Legs) Video

BB Power Shrugs

• This is the second movement and by far the most important of the power clean. It is the first explosive movement that really gets the weight moving upward.
• Hold the barbell using a normal power clean grip.
  • Your hands should be just outside of your shins or a little wider.
• Start from the floor. Keep your butt down, your shoulders back and your back locked.
• Start moving the weight slowly by deadlifting the weight up.
• Once you reach knee level, explosively jump straight up with the weight as high as you can.
  • Thrust the shoulders backward and up.
  • Thrust the hips forward and up.
  • Work to get full extension in your ankles, knees and hips
  • Keep the bar tight to your body.
• Keep your arms extended and shrug your shoulders up to your ears while in the air.
• Land with soft knees. Try to land in the same spot that you started. Rest the bar on your thighs.
• Slowly squat the bar back down to the floor and repeat for the indicated number of reps.
• Barbell Power Shrugs Video

DB Alternating Push Jerk

• Perform a push jerk using dumbbells as shown in the video.
• Use a neutral grip as shown throughout the exercise.
• Alternate the leading leg with every rep.
• Remember to power the weight up with the lower body.
• Fully extend the arms at the top of the lift.
• Squat the weight down to the floor after completing the indicated number of repetitions.
• DB Alternating Push Jerk Video

DB Power Shrugs

• Starting from the floor, hold two dumbbells just outside of your shins as shown in the video.
• Keep your butt down and your back locked.
• Slowly lift the weight up off the floor as if you were performing a deadlift.
• Once you reach knee level, explode up into the air. Jump as high as you can. Imagine trying to touch your head on the ceiling.
• As you jump keep your arms straight and shrug the weight up while you are in the air. Try to bring your shoulders to your ears.
• Land with soft knees and slowly squat the weight back down to the starting position.
• Repeat in the same manner for the indicated number of repetitions.
• DB Power Shrugs Video

DB Snatch on 1 Leg

• Start by standing on one leg while holding a dumbbell with an overhand grip in the opposite hand.
• Perform a hang snatch with one arm using the same technique and principles of a normal hang snatch done with a barbell.
• Catch the DB in an overhead squat position. You do not need to reach a full squat position.
• Finish by squatting back up to a fully erect position.
• Lower the weight to thigh level and repeat for the indicated number of repetitions.
• Switch arms and legs and repeat for same number of repetitions.
• DB Snatch on 1 Leg Video

Hang Snatch

• Starting Position
  • Feet should be shoulder width apart or slightly wider.
  • Grip the bar with an overhand grip. Your hands should be at least 3 feet apart.
  • Start with the bar at your thighs. The bar should be touching your thighs.
  • Arms are relaxed, fully extended and your elbows should be pointed out.
• Initial Movement
  • Start the movement by lowering the bar slightly.
  • Bend at the knees and hips to achieve this.
• The Explosive Movement (The Power Shrug)
  • Shoulders are thrust backward and up. Get your shoulders to your ears.
  • Hips are thrust forward and up.
  • Work for triple extension. Your ankles, knees and hips should all be extended so that your body forms a straight line.
  • Keep the bar close to the body.
    • As the bar gets further away from you, the more difficult it will become to catch the weight at the top of the lift.
  • Keep arms extended. Do not bend your elbows at any point in time during this movement.
• The Second Pull (The Power High Pull)
  • Once the body is fully extended, the elbows are bent as you pull the bar upward.
  • Keep the bar tight to the body. Ideally, we want the bar traveling in a straight line.
• The Rack (catching the bar)
  • React quickly after power high pull by dropping body to a full squat position.
  • Rotate elbows, then full extend arms. Hyperextend wrists slightly as you catch the bar over head.
  • The bar should be slightly behind your ears.
  • Your chest should be up and your focus should be straight ahead.
  • Finish with your weight back on your heels.
  • Once the overhead squat position is achieved and the bar is under control, squat back up to a fully erect position.
  • Lower the weight and repeat.
• Common Mistakes with the Power Snatch
  • Bad Starting Position
    • Hands are gripping the bar too close together.
• Bad Power Shrug
  • Bending the elbows during the power shrug before the body is fully extended.
  • Not getting full extension in the ankles knees and hips.
  • Not getting the shoulders to the ears. No use of traps.
  • Jumping backward and not straight up.
  • Letting the bar separate from the body.
• Bad Power High Pull
  • Letting the bar get away from the body.
  • Jumping back and not straight up.
  • Leaning back when pulling the bar up to the chin.
  • Reverse curling the bar instead of pulling it upward.
• Bad Rack
  • Letting the feet come out to change levels rather than bending at the knees and hips to get down and catch the weight.
  • Not finishing with the bar behind the ears.
  • Not fully extending the arms.
  • Finishing with the weight too far forward and not back on heels.
• Bad Finish
  • Not squatting the bar back up to a fully erect position.
• Hang Snatch Video

Power Snatch

• Starting Position
  • Feet should be shoulder width apart or slightly wider.
  • Feet should be under the bar.
  • Grip the bar with an overhand grip. Your hands should be at least 3 feet apart.
  • The bar should be touching your shins (wear long socks to protect your shins).
  • The butt should be down and you should bend at the hips.
  • The back should be locked. Pinch the shoulder blades together.
  • Arms are relaxed, fully extended and your elbows should be pointed out.
  • Shoulders should be out over the bar.
• The First Pull (The Dead Lift)
  • Pull the bar from the floor at a slow and controlled speed.
    • You will hear the coaches say to move the bar slow to fast during the power clean. This is the slow part of the movement.
  • The shoulders remain over the bar.
  • The back is still locked.
  • The butt stays down.
  • Keep the bar close to the body. Pull the bar in.
  • Stay flat footed.
  • The hips and shoulders should rise at the same rate.
• The Explosive Movement (The Power Shrug)
  • Shoulders are thrust backward and up. Get your shoulders to your ears.
  • Hips are thrust forward and up.
  • Work for triple extension. Your ankles, knees and hips should all be extended so that your body forms a straight line.
  • Keep the bar close to the body.
    • As the bar gets further away from you, the more difficult it will become to catch the weight at the top of the lift.
  • Keep arms extended. Do not bend your elbows at any point in time during this movement.
• The Second Pull (The Power High Pull)
  • Once the body is fully extended, the elbows are bent as you pull the bar upward.
  • Keep the bar tight to the body. Ideally, we want the bar traveling in a straight line.
• The Rack (catching the bar)
  • React quickly after power high pull by dropping body to a full squat position.
  • Rotate elbows, then full extend arms. Hyperextend wrists slightly as you catch the bar over head.
  • The bar should be slightly behind your ears.
  • Your chest should be up and your focus should be straight ahead.
  • Finish with your weight back on your heels.
  • Once the overhead squat position is achieved and the bar is under control, squat back up to a fully erect position.
  • Lower the weight and repeat.
• Common Mistakes with the Power Snatch
  • Bad Starting Position
    • There is space between the bar and the shins.
    • Shoulders are back behind the bar.
    • The back is rounded and not locked.
    • Hands are gripping the bar too close together.
  • Bad First Pull
  • The butt comes up first and the shoulders remain in the starting position or drop down.
  • Trying to pull the bar from the floor. A fast to fast mentality rather than a slow to fast mentality.
  • Bending of the elbows during the first pull.
  • Bad Power Shrug
    • Allowing the but to come up too fast.
    • Bending the elbows during the power shrug before the body is fully extended.
    • Not getting full extension in the ankles knees and hips.
    • Not getting the shoulders to the ears. No use of traps.
    • Jumping backward and not straight up.
    • Letting the bar separate from the body.
  • Bad Power High Pull
    • Letting the bar get away from the body.
    • Jumping back and not straight up.
    • Leaning back when pulling the bar up to the chin.
    • Reverse curling the bar instead of pulling it upward.
  • Bad Rack
    • Letting the feet come out to change levels rather than bending at the knees and hips to get down and catch the weight.
    • Not finishing with the bar behind the ears.
    • Not fully extending the arms.
    • Finishing with the weight too far forward and not back on heels.
  • Bad Finish
    • Not squatting the bar back up to a fully erect position.
  • Power Snatch Video

Hang Shrugs

• Start with the bar positioned just above the knees as shown in the video.
• Thrust the hips forward. The torso should be nearly vertical and erect. Keep the shoulders positioned directly over the bar and keep your elbows fully extended.
• Brush the bar against the middle or top of the thighs.
• Keep the elbows extended at all times.
• Move the bar explosively by extending the hip, knee and ankle joints in a jumping action (triple extension).
• Keep the bar close to the body.
• At maximum body extension, raise up on toes and shrug your shoulders to your ears.
• Hang Shrugs Video

Power Clean

Power Clean Coaching Points

• Starting Position
  • Feet should be shoulder width apart or slightly wider.
  • Feet should be under the bar.
  • Grip the bar with your hands just outside of your shins.
  • The bar should be touching your shins (wear long socks to protect your shins).
  • The butt should be down and you should bend at the hips.
  • The back should be locked. Pinch the shoulder blades together.
  • Shoulders should be out over the bar.
• The First Pull (The Dead Lift)
  • Pull the bar from the floor at a slow and controlled speed.
    • You will hear the coaches say to move the bar slow to fast during the power clean. This is the slow part of the movement.
  • The shoulders remain over the bar.
  • The back is still locked.
  • The butt stays down.
  • Keep the bar close to the body. Pull the bar in.
  • Stay flat footed.
  • The hips and shoulders must rise together.
• The Explosive Movement (The Power Shrug)
  • Shoulders are thrust backward and up.
  • Hips are thrust forward and up. Jump as high as you can. Try to touch your head on the ceiling.
  • Triple extension should be achieved here. Your ankles, knees and hips should all be extended so that your body forms a straight line.
  • Keep the bar close to the body.
    • As the bar gets further away from you, the more difficult it will become to catch the weight at the top of the lift.
  • Your arms should remain extended here. Do not bend your elbows at any point in time during this movement.
  • Remember to shrug your shoulders up to your ears as you reach triple extension.
• The Second Pull (The Power High Pull)
  • Once the body is fully extended, the elbows are bent as you pull the bar upward.
  • Try to pull the bar to your chin.
  • Keep the bar close to the body.
• The Rack (catching the bar)
  • Use good foot movement. Bring them up and down quickly. Stomp your heels on the floor.
  • As you catch the weight, bend at the knees and hips in order to get underneath the bar. The lower the height of the bar, the more you will have to bend at the knees and hips in order to catch it.
  • Drive the elbows under and up in front of the bar. Finish with high elbows.
• Common Mistakes with the Power Clean
  • Bad Starting Position
    • There is space between the bar and the shins.
    • Shoulders are back behind the bar.
    • The back is rounded and not locked.
    • Hands are gripping the bar inside of the shins.
  • Bad First Pull
    • The butt comes up first and the shoulders remain in the starting position or drop down.
    • Trying to pull the bar from the floor. A fast to fast mentality rather than a slow to fast mentality.
    • Bending of the elbows during the first pull.
  • Bad Power Shrug
    • Allowing the but to come up too fast.
    • Bending the elbows during the power shrug before the body is fully extended.
    • Not getting full extension in the ankles knees and hips.
    • Jumping backward and not straight up.
    • Letting the bar separate from the body.
    • Bad Power High Pull
    • Letting the bar get away from the body.
    • Jumping back and not straight up.
    • Leaning back when pulling the bar up to the chin.
    • Reverse curling the bar instead of pulling it upward.
  • Bad Rack
    • Not stomping the feet.
    • Letting the feet come out to change levels rather than bending at the knees and hips to get down and catch the weight.
    • Not bringing the elbows out in front of the bar.
    • Rounding the back when front squatting the bar to finish the rep.
    • Skipping the shrug, not getting the shoulders up to the ears.
  • Bad Finish
    • Not squatting the bar back down to the floor after completing a rep.
      • This means that the knees are extended and the weight is lowered by bending over at the waist and rounding the back to bring the weight down to the floor. Never do this.
  • Power Clean Video

1. Deadlift

• This is the first movement of the power clean. The deadlift is used to get the weight moving.
• Start with your feet about shoulder width apart and under the bar. The bar should be touching your shins.
  • Bend at the hips, drop your butt down and lock your back. Be sure to pinch your shoulder blades together.
  • Your shoulders should be out over the bar.
• Pull the bar from the floor at a slow, controlled speed.
  • It is important to keep the butt down and the back locked when starting the power clean.
  • Your shoulders should remain over the bar.
  • Keep the bar close to your body. The bar should never leave your shins.
  • Stay flat-footed.
  • You hips and shoulders should rise together.
  • A common mistake is to try to pull the bar up with the upper body from the floor. Your elbows should remain locked out for the duration of the deadlift.
• Stand up with the weight, fully extending your knees and hips at the top.
• Come back down the same way you came up. Keep the bar tight to your body. We call this squatting the bar back down to the floor.
• Once you have come all the way down to the floor, repeat for the indicated number of reps.
  • Do not bounce the weight off of the floor.
• Deadlift Video

2. Barbell Power Shrug

• This is the second movement and by far the most important of the power clean. It is the first explosive movement that really gets the weight moving upward.
• Hold the barbell using a normal power clean grip.
  • Your hands should be just outside of your shins or a little wider.
• Start from the floor. Keep your butt down, your shoulders back and your back locked.
• Start moving the weight slowly by deadlifting the weight up.
• Once you reach knee level, explosively jump straight up with the weight as high as you can.
  • Thrust the shoulders backward and up.
  • Thrust the hips forward and up.
  • Work to get full extension in your ankles, knees and hips
  • Keep the bar tight to your body.
• Keep your arms extended and shrug your shoulders up to your ears while in the air.
• Land with soft knees. Try to land in the same spot that you started. Rest the bar on your thighs.
• Slowly squat the bar back down to the floor and repeat for the indicated number of reps.
• Barbell Power Shrug Video

3. Power High Pull

• This is the third movement of the power clean.
• All we are doing here is adding a movement on to the Power Shrug.
• Perform a power shrug. Once the body is fully extended, bend your elbows and pull the bar up to your chin as shown in the video. Be explosive.
  • Your elbows should not be bent at any point in time before this.
  • Think shrug then pull. Do not pull before you shrug.
• Try to keep the bar as close to your body as possible.
• After pulling the bar to your chin, let it down to your thighs then squat the weight down to the floor.
• Repeat in this manner for the indicated number of repetitions.
• Power High Pull Video

4. Power Clean

Power Clean Coaching Points

• Starting Position
  • Feet should be shoulder width apart or slightly wider.
  • Feet should be under the bar.
  • Grip the bar with your hands just outside of your shins.
  • The bar should be touching your shins (wear long socks to protect your shins).
  • The butt should be down and you should bend at the hips.
  • The back should be locked. Pinch the shoulder blades together.
  • Shoulders should be out over the bar.
• The First Pull (The Dead Lift)
  • Pull the bar from the floor at a slow and controlled speed.
    • You will hear the coaches say to move the bar slow to fast during the power clean. This is the slow part of the movement.
  • The shoulders remain over the bar.
  • The back is still locked.
  • The butt stays down.
  • Keep the bar close to the body. Pull the bar in.
  • Stay flat footed.
  • The hips and shoulders must rise together.
• The Explosive Movement (The Power Shrug)
  • Shoulders are thrust backward and up.
  • Hips are thrust forward and up. Jump as high as you can. Try to touch your head on the ceiling.
  • Triple extension should be achieved here. Your ankles, knees and hips should all be extended so that your body forms a straight line.
  • Keep the bar close to the body.
    • As the bar gets further away from you, the more difficult it will become to catch the weight at the top of the lift.
  • Your arms should remain extended here. Do not bend your elbows at any point in time during this movement.
  • Remember to shrug your shoulders up to your ears as you reach triple extension.
• The Second Pull (The Power High Pull)
  • Once the body is fully extended, the elbows are bent as you pull the bar upward.
  • Try to pull the bar to your chin.
  • Keep the bar close to the body.
• The Rack (catching the bar)
  • Use good foot movement. Bring them up and down quickly. Stomp your heels on the floor.
  • As you catch the weight, bend at the knees and hips in order to get underneath the bar. The lower the height of the bar, the more you will have to bend at the knees and hips in order to catch it.
  • Drive the elbows under and up in front of the bar. Finish with high elbows.
• Common Mistakes with the Power Clean
  • Bad Starting Position
    • There is space between the bar and the shins.
    • Shoulders are back behind the bar.
    • The back is rounded and not locked.
    • Hands are gripping the bar inside of the shins.
  • Bad First Pull
    • The butt comes up first and the shoulders remain in the starting position or drop down.
    • Trying to pull the bar from the floor. A fast to fast mentality rather than a slow to fast mentality.
    • Bending of the elbows during the first pull.
  • Bad Power Shrug
    • Allowing the but to come up too fast.
    • Bending the elbows during the power shrug before the body is fully extended.
    • Not getting full extension in the ankles knees and hips.
    • Jumping backward and not straight up.
    • Letting the bar separate from the body.
  • Bad Power High Pull
    • Letting the bar get away from the body.
    • Jumping back and not straight up.
    • Leaning back when pulling the bar up to the chin.
    • Reverse curling the bar instead of pulling it upward.
  • Bad Rack
    • Not stomping the feet.
    • Letting the feet come out to change levels rather than bending at the knees and hips to get down and catch the weight.
    • Not bringing the elbows out in front of the bar.
    • Rounding the back when front squatting the bar to finish the rep.
    • Skipping the shrug, not getting the shoulders up to the ears.
  • Bad Finish
  • Not squatting the bar back down to the floor after completing a rep.
    • This means that the knees are extended and the weight is lowered by bending over at the waist and rounding the back to bring the weight down to the floor. Never do this.
  • Power Clean Video

5. Front Squat

• Once you have finished your last rep of power cleans during power clean combos, hold the weight at the top as shown and go right into a front squat.
• Perform the indicated number of repetitions then bring the weight down to your thighs and squat the weight down to the floor as shown in the video.
• We finish the power clean combos with this exercise to emphasize dropping your hips when trying to catch the weight during the power clean.
• Power Clean Combos – Front Squat Video