Home » Exercises

Upper back

  • Explosive single-leg squat & pull

    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.

  • Rotational single-leg squat & pull

    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.

     

  • Single-leg squat & shoulder flexion

    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.

  • Horizontal shoulder abduction

    The horizontal shoulder abduction is a beginner exercise that targets the muscles of the posterior shoulder region, the rotator cuff and the scapula retractors. The instability of the stability ball requires good balance to maintain proper form.

  • High hang clean pull

    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.

  • High hang power clean

    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.

  • Low hang clean pull

    The next step is the low hang clean pull to teach the scoop. The scoop provides a plyometric effect that enables the muscles of the legs to react more explosively. In the low hang position the bar is lifted from just below the kneecaps.

  • Low hang power clean

    The low hang power clean is an intermediate level exercise. The bar is lifted from just below the kneecaps. On completing the second pull, the athlete catches the bar in the front squat position.

  • Power clean

    The power clean is an advanced exercise in which the bar is lifted from the floor. The power is exerted over a long trajectory, generating a high power output. Lifting a barbell from the floor demands good flexibility at the ankles, hips and lower back.

  • High hang snatch pull

    The high hang snatch 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.