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...
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,...
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...
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...
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....
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...
