Strength Exercises

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Exercise Demos – Videos or Pictures

22 07, 2014

Bench Press

By | 2017-03-14T15:26:44+00:00 July 22nd, 2014|Categories: Strength Exercises|Comments Off on Bench Press

Bench Press is a great compound exercise for the arms and chest, but the more we learn about Bench Press, the more we can bring other parts of our body in to get a bigger lift. For this first demo, I will be adopting a powerlifters stance with my feet flat on the ground (note, some [...]

22 07, 2014

Dips

By | 2017-03-14T15:28:37+00:00 July 22nd, 2014|Categories: Strength Exercises|Comments Off on Dips

Dips are a great postural exercise for the chest and for building lean muscle for our anterior deltoids and triceps. Start with a full extension with your arms looking straight ahead. Lower yourself to the desited depth. As seen below I am aiming for shoulders beneath the top of my elbows. Once you reach depth, press [...]

22 07, 2014

Toes to Bar

By | 2017-03-15T12:23:53+00:00 July 22nd, 2014|Categories: Strength Exercises|Comments Off on Toes to Bar

The toes to bar movement is a whole body exercise that focuses on the hip flexors and abdominals. It is easiest to add in the kip to this movement as seen below. The finishing movement should have your toes touching the bar inside your hands. You can also do this with straighter legs depending on the [...]

22 07, 2014

Knees to Elbows and Knee Raises

By | 2017-03-15T12:26:36+00:00 July 22nd, 2014|Categories: Strength Exercises|Comments Off on Knees to Elbows and Knee Raises

If you are struggling with your kipping swings or kipping pull ups, the best progression towards knees to elbows is a hanging knee raise as seen below. Try to get your knees as high as possible. This movement is a strict movement so there is minimal swinging movement. Once you have your kipping swing going along [...]

22 07, 2014

Kipping Pull Ups and Box Pull Ups

By | 2017-03-15T12:28:49+00:00 July 22nd, 2014|Categories: Strength Exercises|Comments Off on Kipping Pull Ups and Box Pull Ups

Kipping pull ups are essentially a more efficient way of getting from point A (the bottom hang) to point B (Chin over bar). It is as much faster movement than the strict pull up and does require some coordination however less pure strength than the strict pull up. The kipping swing is essentially what we need [...]

22 07, 2014

Strict Pull Ups

By | 2017-03-15T12:30:49+00:00 July 22nd, 2014|Categories: Strength Exercises|Comments Off on Strict Pull Ups

Strict pull ups are great for building strength in the upper body especially the lats and the biceps. The starting position is a dead hang. Pull up so that your chin is above the bar. You can also reverse your grip to a supinated or underhand grip. This is also known as a chin up and [...]

22 07, 2014

Ring Rows (Body Rows)

By | 2017-03-15T12:32:40+00:00 July 22nd, 2014|Categories: Strength Exercises|Comments Off on Ring Rows (Body Rows)

Ring rows seem like such an innocently easy exercise, however they can be made as hard as you like. The higher you are, the easier it gets and the lower you get the harder it is. The main focus in this exercise is to keep your torso and hips as straight as possible. In the starting [...]

22 07, 2014

Overhead Squat (OHS)

By | 2017-03-15T12:34:22+00:00 July 22nd, 2014|Categories: Strength Exercises|Comments Off on Overhead Squat (OHS)

The overhead squat is a great test of strength and flexibility. Not many adults can sink straight into the overhead squat these days without doing a few months worth of mobility and strength work first. It requires flexibility around the ankle, knee, hip and shoulder joints to allow for the proper mechanics. The starting position is [...]

21 07, 2014

Butterfly Situps

By | 2017-03-15T12:36:40+00:00 July 21st, 2014|Categories: Strength Exercises|Comments Off on Butterfly Situps

Butterfly situps are an efficient way of getting up off the ground from a laying position. You can use your arms for further momentum to be able to get up off the ground in the lying position into a seated position. Start (as seen below) by placing your feet close together, have the abmat underneath the [...]

21 07, 2014

Box Jumps

By | 2017-03-15T12:39:05+00:00 July 21st, 2014|Categories: Strength Exercises|Comments Off on Box Jumps

Box jumps are a great plyometric exercise and the standards of the movement can be very easily changed in order to achieve the desired training goal. Start a few inches back from the box as seen below looking at the landing target. Bend your hips and bring your hands back. You will be using your hands [...]

21 07, 2014

Hang Squat Snatch

By | 2017-03-15T12:44:37+00:00 July 21st, 2014|Categories: Strength Exercises|Comments Off on Hang Squat Snatch

The hang squat snatch is the next progression after the hand power snatch and does require a big more flexibility in the hips and shoulders in order to reach the required positions. Start with the bar above your knees in the hang position with either a neutral head or looking straight ahead. Come up to the [...]

21 07, 2014

Hang Power Snatch

By | 2017-03-15T12:45:36+00:00 July 21st, 2014|Categories: Strength Exercises|Comments Off on Hang Power Snatch

The hang power snatch is a good test of explosive movement. We start in the hang position with the bar above our knees. It is best to use a hook grip here with our thumb underneath our index and middle finger. Our feet are underneath our hips to begin with in the jumping stance with toes [...]

21 07, 2014

Hang Squat Clean

By | 2017-03-15T12:46:55+00:00 July 21st, 2014|Categories: Strength Exercises|Comments Off on Hang Squat Clean

The hang squat clean is the next advanced progression from the hang power clean. Start with the bar above your knees in either the low hang (shown below), mid hang or high hang position. I have a neutral head below, however you may choose to be looking straight ahead. Start with your feet directly underneath your [...]

21 07, 2014

Hang Power Clean

By | 2017-03-15T12:49:32+00:00 July 21st, 2014|Categories: Strength Exercises|Comments Off on Hang Power Clean

The hang power clean is a great Strength and Conditioning exercise for improving athletic prowess. It can be used to increase vertical leap and focuses on the hip extension. This hip extension is the most athletic movement that we can make. If you think about most sports, they use some sort of hip extension whether it [...]

21 07, 2014

Walking Lunge

By | 2017-03-15T12:51:03+00:00 July 21st, 2014|Categories: Strength Exercises|Comments Off on Walking Lunge

The lunge is a great exercise for the lower body while having to stabilize the upper body for the correct posture. Start standing up nice and tall and then begin with one foot going forward.   Sink down till the desired depth. In the image below, our standard is knees to ground. Note that not everyone [...]

21 07, 2014

Thrusters

By | 2017-03-15T12:54:09+00:00 July 21st, 2014|Categories: Strength Exercises|Comments Off on Thrusters

The thruster is essentially a front squat followed by a push press. While our front squat would have our feet shoulder width apart and for our push press we would be in the jumping stance with our feet underneath our hips, for the thruster, we will be working with our feet underneath our shoulders! You will [...]

18 07, 2014

Back Squat

By | 2017-03-15T12:57:12+00:00 July 18th, 2014|Categories: Strength Exercises|Comments Off on Back Squat

We will be looking at the Back Squat with a high bar position while driving our elbows forward. Like the front squat, when racking out of the bar, you will want to be well under the bar with our heels underneath the bar and securing the bar onto our back in a high position. Some do [...]

18 07, 2014

Push Jerk

By | 2017-03-15T13:01:03+00:00 July 18th, 2014|Categories: Strength Exercises|Comments Off on Push Jerk

The Push Jerk is the follow on from the Strict Press and the Push Press, so make sure that you have these exercises down pat first. The Push Press sometimes confuses those beginning to learn it as it involves starting straight, a dip, a drive, a second dip and lockout of the arms followed by standing [...]

18 07, 2014

Push Press

By | 2017-03-15T13:02:20+00:00 July 18th, 2014|Categories: Strength Exercises|Comments Off on Push Press

With our Push Press, we should be able to lift about an extra 30% of weight compared to our strict press. Start with the bar in the rack position and lower your shoulders. The next stage (below) is the dip stage. I could actually be trying to keep my back even more vertical than what I [...]