Movements
Banded Skull Crushers (Attach bands to the ends of bikes/treads/poles) make sure to start in a position where you are far enough away that when the arms are bent there is already tension on the band… perks to using bands alongside the skull crusher movement are that it adds additional resistance through the entire movement and aids in increased muscle definition through the triceps
Things to look for: the humerus (upper arm) moving as opposed to keeping it fixed and strictly extending the tricep and hinging at the elbow - you can always put your hand in front of their elbow so it can’t move
- Once you have the dumbbell overhead, drive your shoulders aggressively into the ground. Once arms are in a position where elbows over shoulder, lean your upper arms back just slightly to 92-ish degrees. This places more tension on the triceps when you straighten your arms and prevents the straight-armed position from being a position of rest.
Bent Over A Raises
Hips are hinged back. Arms are down below the chest with palms facing forward. The movement will take the arms back by hips with palms facing down toward the ground.
We want rhomboids and mid-traps to do this work, not the upper traps. The purpose of this movement in our programming is for postural health.
Things to look for: using momentum to make the movement happen and having upper traps take over.
Bent over reverse fly can be performed while standing in a bent over position or seated on a box/bench. Weights start down toward the ground, bring arms out to the sides squeeze muscles between the shoulder blades together (rhomboids/mid traps)
Perks of reverse flies: These are great for postural strength, keeping the shoulders healthy/free from injury, and reversing effects of push dominant movements (push ups, chest press, etc.) that we tend to spend more time in with workouts/yoga.
Things to look for: using momentum/swaying to get the weight lifted as opposed to using rhomboids and mid traps.
Bicep Curl Variations
1.5 Bicep Curls Hammer + Reg - this movement is going to be a full bicep curl in the hammer position, then back down to half way and back up… THEN rotate the position of the grip to be a standard/traditional/regular curl all the way up, then back down to half way and back up (1.5 hammer + 1.5 regular = 1 rep) perk to this is that typically when you come through a full curl the actual tension on the bicep stops increasing after you get half way up, but when when you come back down to that half way mark and come back up it starts to shape the bicep into more of that pebble shape (the two different grips help to strengthen the muscle from different angles which also helps with changing the shape of the muscle)
Things to watch for: using momentum/swaying the back to get the weight up - encourage to keep core and glutes engaged the entire time
Chin ups are performed with palms facing the face. Encourage full extension at the bottom and getting the chin over the bar at the top. Chin ups allow for the biceps to assist the lats more than what they can in a strict pull up.
- Things to look for: upper traps becoming dominant in the movement... try to encourage them to keep the upper traps relaxed as much as possible throughout the entire movement.
- Sometimes hand placement can be a little too narrow (females tend to be the number one culprit... neutral grip somewhere in line with the shoulders or slightly outside of the shoulders)
- We typically suggest using the lower bars or a box when building up the strength for this movement. When the box is used under the larger bar, the movement isn't necessarily a jump off of the box, we are just using the box as an assistance mechanism. We still want the upper body to be doing majority of the work.
Cleans | Power Clean, Hang Clean, Squat Clean, Hang Squat Clean
They will typically have the option of any clean they would like. Power starts from the ground and progresses through the deadlift movement. Hang starts just above the knees with hips hinged back. Squat clean refers to landing at the bottom in a squat as opposed coming into a full upright stance. (I.e. Power clean = ground to full upright stance; hang clean = starts in hang position ends in full upright stance; squat clean starts at the ground, lands in the squat position, and comes all the way up to stand; hang squat clean starts from the hang position, lands in the squat position, and comes all the way up to stand. It's good to demo all of these options.
Smaller details of the clean movement = the movement progresses through a hip hinge, shrug, high pull, and catch/land phase. This movement is meant to be explosive, but it's a complex move so breaking it down into phases helps beginners start to learn the movement.
As the bar is traveling up the body through the shrug and high pull, the body should begin lowering down under the bar. At this moment, they are going to squeeze the elbows under the bar so the bar arrives in a front rack position with a light grip. Once the bar arrives on the shoulders in a front rack position the person can finish the movement through the squat position OR come all the way up to stand (depending on which variation from above they are choosing).
Things to watch for: 1. Using the back to make the movement happen. 2. Not using the lower body to drop under the bar and simply trying to rely on the upper body to do all of the work. 3. It's common to see too tight of a grip on the bar at the top - which won't allow for their elbows to lift up into the front rack position very well.
Benefits of this movement: teaches explosiveness which can transfer into overall athleticism/speed/power outputs.
Eccentric Medball V-Ups
GLUTES MUST ENGAGE!
They are welcome to bring a block behind the back of the head to start, but upperback/shoulders should be lifted off the ground. The starting position will have the legs/feet over the hips and arms stacked over the shoulders toward the ceiling. The movement will begin by engaging/squeezing the glutes and slowly lowering the legs down toward the ground as the arms with the medball start to travel overhead behind the body. With this specific movement being eccentric - the traveling of the legs and arms toward the ground should be nice and slow - aiming for at least 3 seconds to lower.
For anyone with a snapping hip when the leg lowers down and the hip goes into extension - they need to be extra mindful about activating their glutes and not taking the legs as low to the ground.
Things to watch for: not keeping glutes engaged, not keeping upper back off the ground, and rushing the movement.
Elevated Cossack Squats
They are much like your standard Cossack squat (consider this a lateral single leg squat) but the elevated means there is the option to have the extended leg’s foot on top of any box/bench and option to add weight in any way (sbag, dbells, etc.) but still sitting back in the glute very similar to a squat (just one one leg) and not having the knee come forward over that toe… perks to this is that it’s an increased demand on the OUTSIDE of the glutes and the adductor muscles on the inner thigh (for anyone new… keep that foot on the ground)
Things to watch for: that knee more than anything! Try to make sure they are continuing to really test that balance and strength in sitting back
Incline SL Bridges
Foot is on top of a bench/low box/high box with seat in nice and close to the bench/box. Drive through the heel and power the hips up toward the sky. This is the mechanic we are working with when it comes to speed - so if they are not using weight, encourage them to put their arms into more of a sprinting position as they practice driving through that glute/heel.
Welcome to add weight to this movement.
This movement is great for glute development!
Things to watch for: seat scooting too far away from the box/bench.
Ground to Overhead can be performed with a single plate or dumbbells. Definitely use dumbbells if there is a lack of shoulder mobility or low/mid back issues. This movement will start with a good deadlift position (hips back, chest lifted) and thumbs pointed down towards the ground as you are holding onto either the plate or dumbbells. As you are beginning to come up out of the squat position, the arms move through the curl position and press over head.
Things to look for: The number one way this movement can and will go wrong is coming up with a rounded back and then arching through the back as they push up at the top. Encourage them to keep the chest lifted as much as possible + core engaged.
Single Arm Chest Press - back can be flat on the ground or propped up with a ball/or on a bench/box… perks to having the single arm chest press is that it forces more core stabilization and also doesn’t allow for a stronger arm to mask or compensate for a weaker arm if using a barbell
Squats - Athletic stance, feet under hips or slightly outside of hips, toes forward (0-12 degrees), heels actively screwing into the ground - forcing the femur into external rotation at the hip socket. Sit back into the glutes so far that it starts to challenge the balance. As your sitting back keep the knees tracking somewhere over the middle of the foot.
ALWAYS the option to add band.
Perks of adding band: Forces more glute activation, which helps protect the hips, and can take tension off the low back
Sumo Squats
Start with a nice wide stance, heels in, toes out as much as they can (Difference between sumo squat and deadlift is where the weight is placed and how the movement starts and ends) For sumo squats, the movement starts at the top with the weight typically more above the top half of the waist… the movement then squats down and squeezes heels together and comes back up
Perks: Similar to cossack squats, sumo squats also strengthen lateral side of glutes and adductors
Things to watch for: knees caving in - we want those pulling out towards those pinky toes so that it’s continuing to strengthen those glutes
Table top sandbag with alt pull and push up
are performed in a table top position (knees hovering for more core activation/stabilization, or knees on the ground). Start with the sandbag over to the right side of the body in a position that allows for the left arm to be in FULL extension underneath the body. Grab the sandbag with the left arm and pull the sandbag over to the left side . Then complete 1 push up. Now, alternate to the other side - reaching with the right arm. If the arm is not in full extension to start, crawl one step to the side.
Perks of this movement: In the hovering table top position this movement works the core and shoulder stabilizers: teres major, infraspinatus, traps, rhomboids, and posterior delta. Adding in the push up strengthens the chest, triceps, and core.
Things to look for: The main things you'll see in this movement are big compensations being made if the sandbag is too heavy. While some rotation through the thoracic region is good, not keeping the core stabilized will take the work away from the muscles in the shoulder and more into the mid/low back.
Pull Ups
Start with an overhand grip/palms facing away from the face at shoulder width or just slightly outside of the shoulders and the body in an engaged hollow body hold position . Encourage full extension at the bottom and getting the chin over the bar at the top.
- Things to look for: upper traps becoming dominant in the movement... try to encourage them to keep the upper traps relaxed as much as possible throughout the entire movement.
- Sometimes hand placement can be a little too narrow (females tend to be the number one culprit... neutral grip somewhere in line with the shoulders or slightly outside of the shoulders)
- We typically suggest using the lower bars or a box when building up the strength for this movement. When the box is used under the larger bar, the movement isn't necessarily a jump off of the box, we are just using the box as an assistance mechanism. We still want the upper body to be doing majority of the work.
Thrusters can be done with dumbbells, barbell, kettlebells, or sandbags. For anyone with shoulder mobility/hip mobility/back issues, feel free to keep this with two separate dbs/kbs as opposed to a barbell. For anyone with back issues, also not a bad idea to add the band around the thighs as it recruits more engagement from the glutes and takes lessens the tension on the low back.
- The thruster position starts in a front rack, lowers into a squat, and as you come up out of the squat you simultaneously press the weight overhead.
- Things to look for: knees caving in as they begin to come up out of the squat position - cue them to keep forcing those out (which in other words is activating the glutes more)
Things to look for: the humerus (upper arm) moving as opposed to keeping it fixed and strictly extending the tricep and hinging at the elbow - you can always put your hand in front of their elbow so it can’t move
- Once you have the dumbbell overhead, drive your shoulders aggressively into the ground. Once arms are in a position where elbows over shoulder, lean your upper arms back just slightly to 92-ish degrees. This places more tension on the triceps when you straighten your arms and prevents the straight-armed position from being a position of rest.
Bent Over A Raises
Hips are hinged back. Arms are down below the chest with palms facing forward. The movement will take the arms back by hips with palms facing down toward the ground.
We want rhomboids and mid-traps to do this work, not the upper traps. The purpose of this movement in our programming is for postural health.
Things to look for: using momentum to make the movement happen and having upper traps take over.
Bent over reverse fly can be performed while standing in a bent over position or seated on a box/bench. Weights start down toward the ground, bring arms out to the sides squeeze muscles between the shoulder blades together (rhomboids/mid traps)
Perks of reverse flies: These are great for postural strength, keeping the shoulders healthy/free from injury, and reversing effects of push dominant movements (push ups, chest press, etc.) that we tend to spend more time in with workouts/yoga.
Things to look for: using momentum/swaying to get the weight lifted as opposed to using rhomboids and mid traps.
Bicep Curl Variations
1.5 Bicep Curls Hammer + Reg - this movement is going to be a full bicep curl in the hammer position, then back down to half way and back up… THEN rotate the position of the grip to be a standard/traditional/regular curl all the way up, then back down to half way and back up (1.5 hammer + 1.5 regular = 1 rep) perk to this is that typically when you come through a full curl the actual tension on the bicep stops increasing after you get half way up, but when when you come back down to that half way mark and come back up it starts to shape the bicep into more of that pebble shape (the two different grips help to strengthen the muscle from different angles which also helps with changing the shape of the muscle)
Things to watch for: using momentum/swaying the back to get the weight up - encourage to keep core and glutes engaged the entire time
Chin ups are performed with palms facing the face. Encourage full extension at the bottom and getting the chin over the bar at the top. Chin ups allow for the biceps to assist the lats more than what they can in a strict pull up.
- Things to look for: upper traps becoming dominant in the movement... try to encourage them to keep the upper traps relaxed as much as possible throughout the entire movement.
- Sometimes hand placement can be a little too narrow (females tend to be the number one culprit... neutral grip somewhere in line with the shoulders or slightly outside of the shoulders)
- We typically suggest using the lower bars or a box when building up the strength for this movement. When the box is used under the larger bar, the movement isn't necessarily a jump off of the box, we are just using the box as an assistance mechanism. We still want the upper body to be doing majority of the work.
Cleans | Power Clean, Hang Clean, Squat Clean, Hang Squat Clean
They will typically have the option of any clean they would like. Power starts from the ground and progresses through the deadlift movement. Hang starts just above the knees with hips hinged back. Squat clean refers to landing at the bottom in a squat as opposed coming into a full upright stance. (I.e. Power clean = ground to full upright stance; hang clean = starts in hang position ends in full upright stance; squat clean starts at the ground, lands in the squat position, and comes all the way up to stand; hang squat clean starts from the hang position, lands in the squat position, and comes all the way up to stand. It's good to demo all of these options.
Smaller details of the clean movement = the movement progresses through a hip hinge, shrug, high pull, and catch/land phase. This movement is meant to be explosive, but it's a complex move so breaking it down into phases helps beginners start to learn the movement.
As the bar is traveling up the body through the shrug and high pull, the body should begin lowering down under the bar. At this moment, they are going to squeeze the elbows under the bar so the bar arrives in a front rack position with a light grip. Once the bar arrives on the shoulders in a front rack position the person can finish the movement through the squat position OR come all the way up to stand (depending on which variation from above they are choosing).
Things to watch for: 1. Using the back to make the movement happen. 2. Not using the lower body to drop under the bar and simply trying to rely on the upper body to do all of the work. 3. It's common to see too tight of a grip on the bar at the top - which won't allow for their elbows to lift up into the front rack position very well.
Benefits of this movement: teaches explosiveness which can transfer into overall athleticism/speed/power outputs.
Eccentric Medball V-Ups
GLUTES MUST ENGAGE!
They are welcome to bring a block behind the back of the head to start, but upperback/shoulders should be lifted off the ground. The starting position will have the legs/feet over the hips and arms stacked over the shoulders toward the ceiling. The movement will begin by engaging/squeezing the glutes and slowly lowering the legs down toward the ground as the arms with the medball start to travel overhead behind the body. With this specific movement being eccentric - the traveling of the legs and arms toward the ground should be nice and slow - aiming for at least 3 seconds to lower.
For anyone with a snapping hip when the leg lowers down and the hip goes into extension - they need to be extra mindful about activating their glutes and not taking the legs as low to the ground.
Things to watch for: not keeping glutes engaged, not keeping upper back off the ground, and rushing the movement.
Elevated Cossack Squats
They are much like your standard Cossack squat (consider this a lateral single leg squat) but the elevated means there is the option to have the extended leg’s foot on top of any box/bench and option to add weight in any way (sbag, dbells, etc.) but still sitting back in the glute very similar to a squat (just one one leg) and not having the knee come forward over that toe… perks to this is that it’s an increased demand on the OUTSIDE of the glutes and the adductor muscles on the inner thigh (for anyone new… keep that foot on the ground)
Things to watch for: that knee more than anything! Try to make sure they are continuing to really test that balance and strength in sitting back
Incline SL Bridges
Foot is on top of a bench/low box/high box with seat in nice and close to the bench/box. Drive through the heel and power the hips up toward the sky. This is the mechanic we are working with when it comes to speed - so if they are not using weight, encourage them to put their arms into more of a sprinting position as they practice driving through that glute/heel.
Welcome to add weight to this movement.
This movement is great for glute development!
Things to watch for: seat scooting too far away from the box/bench.
Ground to Overhead can be performed with a single plate or dumbbells. Definitely use dumbbells if there is a lack of shoulder mobility or low/mid back issues. This movement will start with a good deadlift position (hips back, chest lifted) and thumbs pointed down towards the ground as you are holding onto either the plate or dumbbells. As you are beginning to come up out of the squat position, the arms move through the curl position and press over head.
Things to look for: The number one way this movement can and will go wrong is coming up with a rounded back and then arching through the back as they push up at the top. Encourage them to keep the chest lifted as much as possible + core engaged.
Single Arm Chest Press - back can be flat on the ground or propped up with a ball/or on a bench/box… perks to having the single arm chest press is that it forces more core stabilization and also doesn’t allow for a stronger arm to mask or compensate for a weaker arm if using a barbell
Squats - Athletic stance, feet under hips or slightly outside of hips, toes forward (0-12 degrees), heels actively screwing into the ground - forcing the femur into external rotation at the hip socket. Sit back into the glutes so far that it starts to challenge the balance. As your sitting back keep the knees tracking somewhere over the middle of the foot.
ALWAYS the option to add band.
Perks of adding band: Forces more glute activation, which helps protect the hips, and can take tension off the low back
Sumo Squats
Start with a nice wide stance, heels in, toes out as much as they can (Difference between sumo squat and deadlift is where the weight is placed and how the movement starts and ends) For sumo squats, the movement starts at the top with the weight typically more above the top half of the waist… the movement then squats down and squeezes heels together and comes back up
Perks: Similar to cossack squats, sumo squats also strengthen lateral side of glutes and adductors
Things to watch for: knees caving in - we want those pulling out towards those pinky toes so that it’s continuing to strengthen those glutes
Table top sandbag with alt pull and push up
are performed in a table top position (knees hovering for more core activation/stabilization, or knees on the ground). Start with the sandbag over to the right side of the body in a position that allows for the left arm to be in FULL extension underneath the body. Grab the sandbag with the left arm and pull the sandbag over to the left side . Then complete 1 push up. Now, alternate to the other side - reaching with the right arm. If the arm is not in full extension to start, crawl one step to the side.
Perks of this movement: In the hovering table top position this movement works the core and shoulder stabilizers: teres major, infraspinatus, traps, rhomboids, and posterior delta. Adding in the push up strengthens the chest, triceps, and core.
Things to look for: The main things you'll see in this movement are big compensations being made if the sandbag is too heavy. While some rotation through the thoracic region is good, not keeping the core stabilized will take the work away from the muscles in the shoulder and more into the mid/low back.
Pull Ups
Start with an overhand grip/palms facing away from the face at shoulder width or just slightly outside of the shoulders and the body in an engaged hollow body hold position . Encourage full extension at the bottom and getting the chin over the bar at the top.
- Things to look for: upper traps becoming dominant in the movement... try to encourage them to keep the upper traps relaxed as much as possible throughout the entire movement.
- Sometimes hand placement can be a little too narrow (females tend to be the number one culprit... neutral grip somewhere in line with the shoulders or slightly outside of the shoulders)
- We typically suggest using the lower bars or a box when building up the strength for this movement. When the box is used under the larger bar, the movement isn't necessarily a jump off of the box, we are just using the box as an assistance mechanism. We still want the upper body to be doing majority of the work.
Thrusters can be done with dumbbells, barbell, kettlebells, or sandbags. For anyone with shoulder mobility/hip mobility/back issues, feel free to keep this with two separate dbs/kbs as opposed to a barbell. For anyone with back issues, also not a bad idea to add the band around the thighs as it recruits more engagement from the glutes and takes lessens the tension on the low back.
- The thruster position starts in a front rack, lowers into a squat, and as you come up out of the squat you simultaneously press the weight overhead.
- Things to look for: knees caving in as they begin to come up out of the squat position - cue them to keep forcing those out (which in other words is activating the glutes more)