See the issue: January 2006

Power Clean

• Start with shins touching bar
• Grip bar just outside athletic stance
• Get into deadlift position with back locked, shoulders up and abs and chest flexed
• Begin initial pull by extending hips and knees
• Move into second pull when bar is just above knees
• Explode by forcefully shrugging and fully extending hips, knees and ankles
• Pull bar up keeping it close to chest
• Drop under bar and catch it along front of shoulders in athletic stance

Hang Clean

• Grip bar just outside athletic stance
• Begin with bar just above knees with back locked, shoulders up and abs and chest flexed
• Explode by forcefully shrugging and fully extending hips, knees and ankles
• Pull bar up keeping it close to chest
• Drop under bar and catch it along front of shoulders in athletic stance

Push Jerk

• Begin with bar across clavicles in athletic stance with slight flex in hips, knees and ankles
• Rapidly extend hips, knees and ankles to propel bar straight up overhead until arms are fully extended

Hang Snatch

• Grasp bar with wide grip holding just above knee level
• Extend hips, knees and ankles while simultaneously shrugging
• Pull bar upward, keeping it close to chest
• Drop under bar and catch it overhead in athletic stance

Front Squat

• Hold bar across front of shoulders with elbows high
• Begin in athletic stance with toes pointing slightly out
• Focus on high point on the wall in front of you
• Squat down with control and good posture until thighs are just below parallel. Keep weight back on heels
• Drive upward out of squat into starting position. Keep eyes up and chest out.

Bench

• Lie down with back on bench
• Grasp bar with slightly wider than shoulder-width grip
• Lower bar with control until it touches base of sternum with hands directly above elbows
• Drive bar upward until arms are fully extended

Single-Leg Squat

• With bar on back, place back leg on bench and put front leg in lunge position
• Squat down with control until your front thigh is parallel to ground keeping front knee behind toes
• Drive upward back into starting position

Glute Ham Raise

• Position yourself on a glute/ham machine with legs locked in place
• Raise torso upward until your chest is parallel to floor
• Drive knees into foam pad until they are at 90-degree angle and body is upright
• Lower back down with control

* If Glute/Ham machine is not available, use leg curl machine

Dumbbell Bench Press

• Lie down with back on bench holding dumbbells slightly wider than shoulder-width
• Drive dumbbells upward until arms are fully extended
• Lower down to chest level with control

Calf Raises

• With weight on back, push through ground until you are on toes
• Lower with control

Manual Resistance Neck

• Sit on bench with tight core
• Push against partner’s resistance without changing torso position for specified reps
• Repeat in all four directions

Core Stabilization

• Assume push-up position with hands on core board
• Without letting hips dip, rotate board to right and then left

Hand-Eye with Tennis Balls

• Stand 10 yards from partner who has tennis ball and racquet
• Catch tennis balls as he hits them to you
• Alternate between standing straight on and sideways to partner

Ground Based Med Ball

• Assume seated position with feet off of ground and core upright
• Holding med ball in front of you, twist to right, back to center, then to left
• Repeat for 20 seconds

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