PUSH PRESS

Watch our athlete Sarah perform the Push Press:

Key movement points:
. Hands are placed just outside of the shoulders
. Full grip on the bar
. Feet are hip width apart
. Bar rests on torso with elbows placed slightly in front of the bar
. Torso drops straight down under the bar
. Heels remain in contact with the floor until the knees and hips are at
full extension
. Hips and legs extend explosively, then press overhead
. Straight bar path maintained throughout
. Movement is complete when the knees, hips and arms are at full
extension.

POWER SNATCH

Watch our athlete Sarah perform the power snatch.

Key movement points:
. Feet are hip width stance apart at the start of the movement
. Hook grip
. Wide grip on the bar to ensure the bar rests in the hip crease when
standing
. shoulders slightly in front of the bar at the start of the movement
. Lumbar curve maintained throughout
. Hips and shoulders rise at the same tempo
. heels are flat and arms straight until the hips and legs extend
. torso straightens whilst the hips extend explosively
. the shoulders shrug up then arms pull under quickly
. receive the bar mid overhead squat, then stand
. the bar follows a straight path throughout, over the mid foot
. the movement is complete at a full knee, hip and arm extension

POWER CLEAN

Watch our athlete perform the power clean:

Key movement points:
. Feet are at hip width stance
. hands just outside hips
. Shoulders slightly in front of the bar at the bottom of the movement
. Hook grip on bar
. lumbar curve maintained throughout
. Shoulders and hips rise at the same tempo
. Heels are flat and arms are straight until the hips and arms are fully extended
. The hips extend explosively whilst the shoulders shrug then arms pull
rapidly underneath the bar
. bar is met in a mid-front squat, then stand
. movement is complete when knees and hips are at full extension

HANG CLEAN AND PRESS

Watch our athlete Sarah perform the hang clean and press.

Key movement points:
. Hook grip on bar
. Feet are hip width apart
. The bar is lowered to just above the knees with the arms straight
. Heels flat at all times
. Hips extend rapidly whilst the torso is straightening up
. Shrug the bar up with shoulders then pull under the bar with arms
. Elbows shoot up quickly and torso dips, receiving the bar in a full
front squat, then stand.
. Torso drops straight under bar
. Hips and legs then extend explosively
. Receive the bar in a mid overhead squat
. Movement is complete at full knee, hip and arm extension

SQUAT CLEAN

Watch our athlete El perform the squat clean.

Key movement points:
. Hook grip on the bar
. Feet at shoulder width stance
. Deadlifting off the floor with the hips and shoulders rising
simultaneously
. Hips extend explosively whilst the torso is rotating to vertical
. Shrug the bar up with shoulders then pull under the bar with arms
. Elbows shoot up quickly, receiving the bar in a partial front squat,
then stand straight up.
. Torso drops straight under bar
. Hips and legs then extend explosively
. Receive the bar at the bottom of a front squat
. Movement is complete at full knee and hip extension

PUSH JERK

Watch our athlete El perform the push jerk.

Key movement points:
. Hands are placed just outside of the shoulders
. Full grip on the bar
. Feet are hip width apart
. Bar rests on torso with elbows placed slightly in front of the bar
. Torso drops straight down under the bar
. Heels remain in contact with the floor until the knees and hips are at
full extension
. Hips and legs extend explosively, then press overhead
. Straight bar path maintained throughout
. Bar is received in a partial overhead squat
. Movement is complete when the knees, hips and arms are at full
extension.

HANG SNATCH

Watch our athlete El perform the hang snatch.

Key movement points:
. Feet are hip width stance apart at the start of the movement
. Hook grip
. Wide grip on the bar to ensure the bar rests in the hip crease when
standing
. shoulders slightly in front of the bar at the start of the movement
. Lumbar curve maintained throughout
. bar is lowered to just above the knees
. Hips and shoulders rise at the same tempo
. heels are flat and arms straight until the hips and legs extend
. torso straightens whilst the hips extend explosively
. the shoulders shrug up then arms pull under quickly
. receive the bar at the bottom of an overhead squat, then stand
. the bar follows a straight path throughout, over the mid foot
. the movement is complete at a full knee, hip and arm extension

HANG CLEAN

Watch our athlete El perform the hang clean.

Key movement points:
. Hook grip on bar
. Feet are hip width apart
. The bar is lowered to just above the knees with the arms straight
. Heels flat at all times
. Core engaged with natural lumbar curve maintained
. Hips extend rapidly whilst the torso is straightening up
. Shrug the bar up with shoulders then pull under the bar with arms
. Elbows shoot up quickly and torso dips, receiving the bar in a full
front squat, then stand.
. Movement is complete at full knee and hip extension

STRICT PRESS

Watch our athlete Chris perform the strict press.

Key movement points:
. Hands are placed just outside of the shoulders
. Full grip on the bar
. Feet are hip width apart
. Elbows are placed in front of the bar
. Lower body and core remain engaged and static throughout
. Heels remain flat
. Straight bar path over the mid-foot
. Shoulders push up and through the bar
. Movement is complete at full arm extension

BARBELL ROMANIAN DEADLIFT

Watch our athlete Amie perform the Romanian Deadlift.

Key movement points:
. Hip width stance
. Knees follow the line of toes
. Overhand grip on bar
. Lumbar Curve maintained throughout
. Shoulders back & Chest proud throughout
. The weight is lowered by hinging from hips whilst maintain slight
bend in the knee
. Bar is lowered to below the knee
. Hips and legs extend in a controlled manner
. Movement is complete at full hip and knee extension

BENT OVER ROW

Watch our athlete Chris perform the bent over row with a pronated grip.

Key movement points:
. Shoulder width Stance
. Pronated grip over bar
. Hands are shoulder width, or slightly wider apart.
. Flex knees slightly, tilt torso forward so that chest is slightly above parallel to the floor.
. Lumbar curve maintained
. Pull barbell in towards the sternum whilst keeping elbows tight into
the side of the body
. Pause at top of the movement, squeezing the shoulder blades
together
. Lower the bar back to starting position with arms fully extended

BACK SQUAT

Watch our athlete Chris perform the barbell back squat.

Key movement points:
. Shoulder Width Stance
. Bar rests on upper back with a full grip on the bar
. Knees follow the line of the toes
. Lumbar curve maintained throughout
. Hips lower back and down to below the knees
. 3 points of contact with the floor at all times
. ensure that the glutes are activated at the bottom of the movement
. The movement is complete when the knees and hips are at full
extension .

BACK RACK LUNGE

Watch out athlete Chris perform the back rack lunge.

Key movement points:
. Barbell in back rack position
. 1 leg takes step forward
. heel of the front leg remains flat with 3 points of contact with the
floor
. raise the heel of the back leg
. torso dips until the back knee brushes the floor
. the shin of the front leg remains as straight as possible
. the movement is complete at full knee and hip extension

SUMO DEADLIFT

Watch our athlete Amie perform the same deadlift.

Key movement points:
. Wide stance (outside of hips)
. Hands are placed inside the legs, overhand grip on bar
. Knees follow the line of the toes
. Shoulders are placed slightly in front of the bar at the bottom of the
movement
. Hips and shoulders rise at the same tempo
. Lumbar curve maintained throughout
. Hips extend
. Bar follows a straight path over the mid foot
. Movement is complete when the hips and knees are at full extension

DEADLIFT

Watch our athlete Amie perform the conventional deadlift.

Key movement points:
. Hip Width stance
. Overhand grip on bar
. Shoulders are slightly in front of the bar at the bottom of the
movement
. Heels remain flat at all times
. bar follows a straight path over the mid foot throughout
. Lumbar curve maintained
. Hips and shoulders rise at the same tempo
. Movement is complete at full knee and hip extension

SPLIT JERK

Watch our athlete Alex perform the split jerk.

Key movement points:
. Hands are placed just outside of the shoulders
. Full grip on the bar
. Feet are hip width apart
. Bar rests on torso with elbows placed slightly in front of the bar
. Torso drops straight down under the bar
. Heels remain in contact with the floor until the knees and hips are at
full extension
. Hips and legs extend explosively, then press overhead
. Straight bar path maintained throughout
. Bar is received in a split position
. Then bring feet together, one foot at a time
. Movement is complete when the knees, hips and arms are at full
extension.

SNATCH BALANCE

Watch our athlete Alex perform the Snatch Balance.

Key movement points:
. Feet are hip width stance apart at the start of the movement
. Bar rest on the traps/upper back
. Overhead squat grip
. torso dips straight down underneath the bar whilst the legs and hips
extend explosively
. press under the bar so that it does not move drastically
. feet bounce out to a shoulder width stance
. receive the bar at the bottom of an overhead squat, then stand
. the movement is complete when the hips, knees and arms are fully
extended

MUSCLE SNATCH

Watch our athlete Alex perform the muscle snatch.

Key Movement points:
. Feet are hip width stance apart at the start of the movement
. Hook grip
. Wide grip on the bar to ensure the bar rests in the hip crease when
standing
. shoulders slightly in front of the bar at the start of the movement
. Lumbar curve maintained throughout
. Hips and shoulders rise at the same tempo
. heels are flat and arms straight until the hips and legs extend
. torso straightens whilst the hips extend explosively
. the shoulders shrug up then arms pull under quickly
. pull the bar overhead whilst keeping the legs straight
. the bar follows a straight path throughout, over the mid foot
. the movement is complete at a full knee, hip and arm extension

 

MUSCLE CLEAN

Watch our athlete Alex perform the muscle clean.

Key movement points:
. Feet are at hip width stance
. hands just outside hips
. Shoulders slightly in front of the bar at the bottom of the movement
. Hook grip on bar
. lumbar curve maintained throughout
. Shoulders and hips rise at the same tempo
. Heels are flat and arms are straight until the hips and arms are fully
extended
. The hips extend explosively whilst the shoulders shrug then arms pull
rapidly underneath the bar
. bar is pulled to the top of front rack position, keeping the legs
straight
. movement is complete when knees and hips are at full extension

CLEAN AND PRESS

Watch our athlete Alex perform the barbell clean and press.

Key Movement Points:
. Hook grip on the bar
. Feet at shoulder width stance
. Deadlifting off the floor with the hips and shoulders rising
simultaneously
. Hips extend explosively whilst the torso is rotating to vertical
. Shrug the bar up with shoulders then pull under the bar with arms
. Elbows shoot up quickly, receiving the bar in a partial front squat,
then stand straight up.
. Torso drops straight under bar
. Hips and legs then extend explosively
. Receive the bar in a mid overhead squat
. Movement is complete at full knee, hip and arm extension

STRICT PRESS

Watch our athlete Chris perform the Barbell Strict Press

Key Movement Points:
. Hands are placed just outside of the shoulders
. Full grip on the bar
. Feet are hip width apart
. Elbows are placed in front of the bar
. Lower body and core remain engaged and static throughout
. Heels remain flat
. Straight bar path over the mid-foot
. Shoulders push up and through the bar
. Movement is complete at full arm extension