Muscle Group:

Traps

- Clean grip on bar

- Head in neutral position

- Shoulders back

- Shrug high and fast, shoulders pull towards ears

- Do not round back

Barbell Shrugs

Muscle Group:

Core, Hips, Traps

- Power position, shoulders square, tight core, straight back, eyes up

- Bend in knees, dumbbell lowered between knees

- Explode up, shrug and catch weight above head with extended arm

- Catch in power position, weight on heels

- Full hip extension to finish lift

Dumbbell Snatch

Muscle Group:

Traps, HIps

- Power position, feet below hips, bar at top of knees

- Lower back arch, shoulder blades back, head in neutral position

- Hips drive forward, arms stay straight, up onto toes

- Shrug, then pull to high pull position

- Bar path is directly towards chin / nose

Hang High Pull / Shrug

Muscle Group:

Core, Traps, Legs

- Hip width stance

- Hands about one thumbs distance from hips

- Hook grip on the bar (optional)

- Lumbar curve maintained

- Deadlift or place the bar to the hang position

- Extend hips and legs rapidly

- Heels down until hips and legs extend

- Shoulders shrug, followed by a pull under the arms

- Bar is received in a partial front squat (3/4)

- Complete at full hip and knee extension with the bar in the front rack position

Hang Power Clean

Muscle Group:

Shoulders, Lats, Core, Legs

• Weight on heels

• Lumbar curve maintained

• Chest up

• Maintain constant upward pressure on the bar, and active shoulders, to support the load

• Bar remains in the frontal plane or slightly behind

• Butt travels back and down

• Bottom of squat is below parallel (hip crease is below the top of the kneecap)

• Knees track parallel to feet

• Return to full extension at the hips and knees to complete the move

• Head position is neutral

• Return to full extension at the top of movement.

Overhead Squat

Muscle Group:

Core, Traps, Legs,

Hip width stance

Hands about a thumbs distance from the hips

Hook grip on the bar

Lumbar cure maintained

Heels down and arms straight until hips and legs extend

The hips extend rapidly

Shoulders shrug, followed by a pull under with the arms

The bar is received in a partial squat

Finish with full hip and knee extension

Power Clean

Muscle Group:

Core, Traps, Legs

- Set position similar to the deadlift

- Start with an explosive triple extension of the ankles, knees, and hips to POWER SHRUG

- Then an explosive triple extension of the ankles, knees, and hips to a POWER PULL

- FINISH WITH an explosive triple extension of the ankles, knees, and hips to a POWER CLEAN

- Drive elbows under the bar catching in the front rack position

Power Shrug / Pull / Clean Progression

Muscle Group:

Core, Traps, Shoulders

• Stance = hip width

• Hands just outside the shoulders

• Bar in front, resting on the “rack” or “shelf” created by the shoulders

• Elbows down and in front of bar; elbows are lower than in the front squat

• Tight midsection

• Closed grip, with thumbs around the bar

• Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the butt goes back, and the chest stays upright

• Drive: extend the hip rapidly and fully

• Press and dip: retreat the hip downward and drive the body under the bar, while rapidly pressing the bar overhead

• “Catch” the bar with arms locked out overhead

• Stand to full extension with bar overhead.

Push Jerk

Muscle Group:

Core, Traps, Shoulders

• Stance = hip width

• Hands just outside the shoulders

• Bar in front, resting on the “rack” or “shelf” created by the shoulders

• Elbows down and in front of bar; elbows are lower than in the front squat

• Tight midsection

• Closed grip, with thumbs around the bar

• The cue for the action is “Dip, drive, press”

• Dip: perform a shallow dip (flexion) of the hips, where the knees push forward slightly, the butt goes back, and the chest stays upright

• Drive: extend the hip rapidly and fully

• Press: press the bar to overhead, with locked arms

Push Press

Muscle Group:

Core, Traps, Legs

- Hip width stance

- Hands about on thumb's distance from hips

- Hook grip on the bar until rack position

- Shoulders slightly in front of the bar at set up

- Lumbar curve maintained

- Hips and shoulders rise at the same rate

- Then hips extend rapidly

- Heels down until hips and legs extend

- Shoulders shrug followed by a pull under with the arms

- Bar is received at the bottom of a front squat

- Complete at full hip and knee extension with the bar in front rack position

Squat Clean

Muscle Group:

Shoulders, Lats, Core, Legs, Traps

- Hip width stance

- Hands wide enough that the bar rests in crease of hips when legs and hips are extended

- Hook grip on the bar

- Shoulders slightly in front of the bar at set up

- Lumbar curve maintained

- Hips and shoulders rise at the same rate

- Then hips extend rapidly

- Heels down until hips and legs extend

- Shoulders shrug, followed by a pull under with the arms

- Bar is received at the bottom of an overhead squat

- Squat complete at full hip, knee and arm extension with the bar over the middle of the foot

Squat Snatch