strength & power

/Tag: strength & power
11 06, 2019

Rings Muscle Up

By |2019-06-11T11:59:43+10:00June 11th, 2019|Categories: Strength Exercises|Tags: |Comments Off on Rings Muscle Up

The muscle up has its origins in men's gymnastics and is a CrossFit staple movement. As it's a complex movement requiring strength and coordination, learning where to find a starting point can go along way towards progressing and mastering this movement. Learn how to do this with the team at Fitness Institute! Remember [...]

11 06, 2019

Snap Pull Ring Muscle Up

By |2019-06-11T11:45:54+10:00June 11th, 2019|Categories: Strength Exercises|Tags: |Comments Off on Snap Pull Ring Muscle Up

Combining a rings pull-up, an in-air sit-up and dip press, the snap pull ring muscle up is a challenging, complex movement requiring strength and coordination. Learn the fundamentals of how to master this powerful move with the team at Fitness Institute. Remember to seek the advice of your fitness trainer, medical and/or allied [...]

28 05, 2019

Hang Kettlebell Clean

By |2019-05-28T10:47:15+10:00May 28th, 2019|Categories: Strength Exercises|Tags: |Comments Off on Hang Kettlebell Clean

The Kettlebell Hang Clean is gaining popularity in training circles everywhere, proving itself as both an option to using a bar and an effective, dynamic movement in its own right! Learn how to perform this compound, stabilising movement with the team at Fitness Institute! Remember to seek the advice of your fitness trainer, [...]

24 05, 2019

Banded Good Mornings

By |2019-05-24T13:12:52+10:00May 24th, 2019|Categories: Strength Exercises|Tags: |Comments Off on Banded Good Mornings

Good Mornings are an Olympic and Power Training staple movement that targets the lower back, hamstrings and glutes. A variation on using the bar is to use a band instead. Learn how to perform this powerful and often misunderstood exercise with the team at Fitness Institute as well as learn to avoid some common faults. [...]

24 05, 2019

Squat Snatch

By |2019-05-24T12:55:27+10:00May 24th, 2019|Categories: Strength Exercises|Tags: |Comments Off on Squat Snatch

A Squat Snatch is a movement that develops speed and power. It is associated with technical lifts seen at the Olympics. Learn how to perform this complex, powerful movement as well as coach and correct common faults with the team at Fitness Institute. Remember to seek the advice of your fitness trainer, medical [...]

9 05, 2019

Hang Muscle Snatch

By |2019-05-09T11:22:52+10:00May 9th, 2019|Categories: Strength Exercises|Tags: |Comments Off on Hang Muscle Snatch

The Hang Muscle Snatch is an explosive, complex, full body, compound movement that uses a significant amount of muscles in the body. Learn about how to perform the perfect Muscle Snatch as well as some Snatch progressions and techniques to avoid with the team at Fitness Institute! Learn more about the Hang Squat Snatch HERE. [...]

9 05, 2019

Clean & Jerk

By |2019-05-09T10:54:25+10:00May 9th, 2019|Categories: Strength Exercises|Tags: |Comments Off on Clean & Jerk

Requiring speed, mobility and power, the Clean & Jerk combines a Squat Clean and a Split Jerk and uses just about every muscle in the body. Learn how to perform this powerful, complex movement with the team at Fitness Institute! Remember to seek the advice of your fitness trainer, medical and/or allied health [...]

8 05, 2019

Hang Muscle Clean

By |2019-05-08T11:36:32+10:00May 8th, 2019|Categories: Strength Exercises|Tags: |Comments Off on Hang Muscle Clean

The best place to learn a Muscle Clean is from the Hang position, which is a position describing anywhere that is off the ground. Learn the different hang start positions as well as some training tips to perfect your Hang Muscle Cleans with the Team at Fitness Institute. See more on Hang Squat Cleans HERE. [...]

3 05, 2019

Weighted Pull ups

By |2019-05-03T15:28:42+10:00May 3rd, 2019|Categories: Strength Exercises|Tags: |Comments Off on Weighted Pull ups

Once you have mastered the Strict Pull-up - adding weight can assist in getting even stronger. Learn how to do this with the team at Fitness Institute. Learn more about the Strict Pull-up HERE.   Remember to seek the advice of your fitness trainer, medical and/or allied health professionals, if you are new to [...]

22 07, 2014

Toes to Bar

By |2019-04-24T12:56:10+10:00July 22nd, 2014|Categories: Strength Exercises|Tags: |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 |2019-04-24T12:58:44+10:00July 22nd, 2014|Categories: Strength Exercises|Tags: |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 |2019-04-24T12:59:51+10:00July 22nd, 2014|Categories: Strength Exercises|Tags: |Comments Off on Kipping Pull Ups and Box Pull Ups

A Kipping Pull up is an efficient way of getting from point A (the bottom hang) to point B (Chin over bar), altho it does require some co-ordination. This movement is a much faster movement and is less pure than the strict pull-up. Great Kipping Pull-ups start by mastering the Kipping Swing - learn some [...]

22 07, 2014

Strict Pull Ups

By |2019-04-24T15:40:40+10:00July 22nd, 2014|Categories: Gym Exercises, Strength Exercises|Tags: |Comments Off on Strict Pull Ups

Strict pull ups are great for building strength in the upper body especially the lats and the biceps. See a weighted Strict Pullup HERE. See a banded Strict Pull up HERE.   See a jumping Pull up HERE.   The starting position for a Strict Pull up is a dead hang. Pull up so your [...]

22 07, 2014

Overhead Squat (OHS)

By |2019-04-29T13:09:04+10:00July 22nd, 2014|Categories: Strength Exercises|Tags: |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 without doing a few months worth of mobility and strength work first. Performing this movement requires flexibility around the ankle, knee, hip and shoulder joints to allow for the proper mechanics. [...]

21 07, 2014

Hang Squat Snatch

By |2019-04-26T15:10:50+10:00July 21st, 2014|Categories: Strength Exercises|Tags: |Comments Off on Hang Squat Snatch

The hang squat snatch is the next progression after the hand power snatch. This movement requires 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 |2019-04-24T16:37:25+10:00July 21st, 2014|Categories: Strength Exercises|Tags: |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 thumb underneath index and middle finger. Feet are underneath hips to begin with, in the jumping stance with toes facing [...]

21 07, 2014

Hang Squat Clean

By |2019-04-24T16:19:27+10:00July 21st, 2014|Categories: Strength Exercises|Tags: |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. Position feet directly underneath [...]

21 07, 2014

Hang Power Clean

By |2019-04-24T16:30:21+10:00July 21st, 2014|Categories: Strength Exercises|Tags: |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 as it focuses on hip extension, the most athletic movement we can make. If you think about most sports, they use some sort of hip extension whether it be tennis in the [...]

21 07, 2014

Thrusters

By |2019-04-29T12:52:11+10:00July 21st, 2014|Categories: Strength Exercises|Tags: |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 [...]

18 07, 2014

Push Jerk

By |2019-04-29T15:46:49+10:00July 18th, 2014|Categories: Strength Exercises|Tags: |Comments Off on Push Jerk

The Push Jerk is the follow on from the Strict Press and Push Press, and these should be mastered before taking on this movement. The Push Press can be confusing in the beginning and learning it involves starting straight, a dip, a drive, a second dip and lockout of the arms followed by standing up, [...]

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