Low back

  • The staggered stance, one-arm row is a beginner exercise to enhance upper body pulling strength, balance and core stability.

  • The one-arm, one-leg row is an intermediate exercise that targets the muscles of the upper back, posterior shoulder region, arms and core. The one-leg stance emphasizes single-leg stability and balance. Make sure to take support on the leg opposite to the rowing arm.

  • The squat & pull is a compound exercise that combines the squat with a one-arm row. This exercise is suitable for all fitness levels.

  • The squat & pull combination consists of three exercises put in succession. All three exercises are compound exercises that combine the squat with a row.

  • The squat & pull is a compound exercise, suitable for intermediate and advanced fitness levels. It's a great exercise to develop upper-back strength together with balance, stability and single-leg strength.

  • The explosive single-leg squat & pull is a very challenging exercise to develop total body power together with balance and stability. This exercise is the explosive version of the single-leg squat & pull. By jumping out at the end of the concentric phase, acceleration occurs through the full range of motion. The single-leg landing requires very good balance and stability.

  • The rotational single-leg squat is an advanced squat & pull variation, that addresses all three planes of motion. The rotation at the hip and low back requires superior stability and balance.

     

  • The single-leg squat & shoulder flexion is an intermediate level, compound exercise. It's a great exercise to strengthen the whole posterior chain together with balance, stability and single-leg strength.

  • The high hang clean pull starts in the power position. This is the position from which the most power can be exerted. The power position is a frequently recurring position in sports.

  • In the high hang power clean, the athlete starts to pull the bar up from the power position. At the highest point of the bar, the athlete pulls himself under the bar and catches the bar in the front squat position.