TOTAL BODY MOVEMENTS

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Total Body Movements involve knee extension, hip extension, plantar flexion, and shoulder elevation. These movements incorporate all these joints at one time in a synchronized fashion and are typically the most sports specific by nature

OLYMPIC LIFTS

Olympic Lift variations are our Primary Total Body Strength Movement for Total Body Power. Olympic Lifts are a movement categorization utilizing exercises primarily derived for the sport of weightlifting. They are an excellent way to train with sub-maximal to maximal loads at a high rate of speed to fill a need relative to force production. Our system has a very complex progression to help teach the athlete a movement pattern which is often difficult to learn when first training. Again, we are training a sports specific athlete, not an Olympic weightlifter. Yet our system of age specific progressions has been very successful in training overall body strength, which carries over to successful sports performance.

Hang Muscle Clean

The Hang Muscle Clean is a Hang Clean without any movement under the bar during the catch. Focus is on hip drive and upper body mechanics.

• Set-up: Address the bar with feet hip width apart, toes pointed slightly out. Weight balanced. Bar over the mid foot, knees over the bar and pushed out. Take a clean-width grip, just outside knees, arms straight. Shoulders joint over bar, trunk braced, back flat, head and eyes forward. Deadlift bar to starting position.
• Start: Under control in proper posture, lower the bar to the top of the knee. Once there aggressively push with the legs through the floor through with the whole foot similarly to a squat. Continue aggressively pushing against the floor with the legs and extend the hips violently, keeping the bar as close to the body as possible and ensuring full contact with the upper thigh.
• Extend the entire body vertically. Don’t hyperextend hips like actual clean. Focus on vertical power and balance.
• Once you’ve extended the body completely to maximally accelerate the bar with the lower body, pull the elbows up and out. Spin the elbows around the bar to establish a secure rack position. The bar should land between the throat and the highest point of the shoulders, grip relaxed, elbows lifted high and forward. The goal is to deliver the bar directly into a secure position without any bouncing or adjustment.