This exercise helps to build abs and the inner core.

1. Begin by hanging from a pull-up bar.

2. From and extended, hanging position, raise your knees, past your chest, rounding your back, until your knees touch your elbows. Do not touch the biceps of the arms; you must touch the knees to the elbows else the real essence of the exercise is lost.

3. Lower back to starting position in a controlled manner and repeat for next repetition. Remain hanging until all reps are completed.

This is a fun exercise, but concentrate through the movements to make sure you are using good technique.

1. To begin, squat down, keeping your back arched so that you settle into a good squat position as your grab a kettlebell with both hands.

2. Look straight ahead and raise from your squat so that your arms are locked straight.

3. Explode out of the squat into a standing position as you push your hips up and forward, lifting the kettlebell in an arch from hanging between your leg to above your head. As your hips push up and forward, so will the kettlebell. The timing should be such that once the hips hit the upward extension forward the kettlebell is at minimal above mid chest or higher.

4. Let the kettlebell fall back naturally, in an arch by keeping your arms extended, back to starting position between your legs.

5. Squat back down and begin next repetition.

This is perhaps one of the most interesting exercises of all resistance exercises. It will test both your balance and strength. The actual movement is slow so, don’t try to be a jack rabbit with it or you’ll find yourself in a quandary. The exercise can be done with a dumbbell or a straight bar. I recommend the dumbbell initially because, unless you have great upper body and arm strength, a 45-lb Olympic bar is difficult to handle, not to mention once you load it. However, because the straight bar is the most difficult, I will utilize it to describe how to perform a Turkish Getup.

1. Begin the exercise flat on your back with the straight bar, with perhaps 5 kg (11 lb bumper weights) loaded – one on either end. Situate the weight so that the bar is in one hand, arm fully extended above your head, much like doing a one-arm bench press. However, the bar is in the same direction from head to feet of your body. Alternately, you may want a partner to hand you the bar.

2. Keeping your eyes on the bar, with your arm perpendicular to the floor and straight, slowly rise to your feet. Do whatever is required to get to your feet, but at the same time, the weight must remain extended above your headed at all times, you cannot drop it. I find easiest to place your opposite arm/hand next to your waist and slide it up as far as you can to beneath the bottom of the shoulder area to help push yourself into a sitting position. Once in a semi-sitting position, you can roll both knees toward one side and get a foot beneath you so that you can begin to stand as you get both feet beneath you.

3. Once in a standing position, your are fully erect and the weight is straight above you head. Next, switch the weight to the other hand and lay back down onto your back in the same manner you stood up. This means to do back to the starting position laying on your back, except now the weight is in the opposite hand.

4. Repeat until all repetitions and sets are finished.

Notes: lots of people believe they have great balance. Many of my martial arts students pro athletes are in that group. This exercise will test whether you have great balance or not. Either way it will improve it. Good luck on this one.

This exercise is a modification of the speed-strength clean & press. However, because of the rapidity of movement, the weight load is much lighter. Despite this, you must use caution in your speed and your weight load to help protect your lower back and shoulders. Review power clean mechanics before attempting this exercise.

1. Assuming you have set up your weight load, approach the bar just as you would with a clean pull, power clean, etc. Position your feet and hands as you grasp the bar and position it before the first pull.

2. Pull the weight off the floor just as you would in a full power clean, getting beneath the bar and dropping into a full squat, i.e., you are actually in a front squat.

3. From the squat position, rise to full hip and leg extension, while at the same time continuing the bar’s acceleration upward with a powerful press to lockout – do not lock your elbows at full extension.

4. Lower the bar back to the ‘racked’ position with the arms level, elbows pointing forward and return to the squat position to repeat the next repetition. Getting the weight off the floor is supplemental in this case. The actual exercise begins once you are in the front squat position. Repeat repetitions for required number of reps and sets.

This exercise is actually a dual combination of the sumo deadlift and upright row. With heavy weight loads it is difficult to do so use caution.

Stand facing the bar. Place your feet considerably wider than shoulder-width apart with you toes pointing outward at about a 30 to 45 degree angle. To get the most out of this exercise and avoid injury, ensure that your toes and knees are in the same alignment, i.e., pointed the same way while in the squatting position.

1. Flex your knees until your thighs are parallel to the floor.

2. Use an overhand grip on the bar – hands about shoulder-width apart. Keep your arms hanging straight down inside your knees.

3. Inhale and hold your breath to expand your diaphragm, thereby protecting your back. Arch your back a little, shoulders back. Contract your abdominals and straighten your legs, extending your torso to stand erect.

4. Next, continue pulling the weight, just like an upright row, keeping the bar close to your body, all the way up so that your upper arms are horizontal to the floor and the bar is almost touching your chin, approximately.

5. Slowly lower the weight back down to your waist and then, to the floor to your original starting position. Make sure to stabilize the weight before beginning lift.

Notes: This exercise places primary emphasis on the quadriceps and adductors and secondary emphasis on the back, shoulders and upper arms. Because you are doing an upright row movement the weight load used will necessarily be about 50-60% or less than a full sumo deadlift.

However, if lifting heavy weight, wear a weight belt. Also, make sure you can control the weight properly before moving up or down. Do not attempt heavy weight with this exercise if you are inexperienced. Doing so will possibly injure the adductors or hips and interconnecting tissue, as well as the sacrum and the lumbar vertebrae.

The hanging squat clean or hang squat clean as it is sometimes referred to, begins at the second pull or phase 2 of the full power clean. It is like the hang power clean except that you go into a full-squat position and again, is a phase of the full power clean for developing better technique.

Approach the bar, assume your proper grip and position, i.e., posture must be correct, arms straight, heels flat, chest up, knees pushed out and eyes straight ahead. The should be one to two hand grips outside the shoulder to allow for a proper rack (see photos below). Lift the weight off the floor, do not pull as rapidly as if you were doing a full power clean; simply lift the weight to just above the top of your knee caps, knees slightly flexed. You are now at the beginning of phase 2 or the ‘second pull.’

Phase 2:
The second pull: begins at the top of the knee cap and ends at mid-thigh (just as with the snatch). This is the most explosive part of the lift. The arms are still straight and the bar is as close as possible to the body. The feet should begin to leave the floor while shrugging at the same time (again, as with the snatch).

Phase 3:
This phase is called the high pull. It begins at mid-thigh and ends about chest level.
At this point, you should again be fully extended, on the toes, elbows are bent and pointing upward (not back or down). Make sure that the arms remain straight until this phase is reached. If you bend the arms before this phase, you will lose leverage and speed.

Phase 4:
This phase is the rack position. This position is very different than the rack position of the snatch because the bar is going to rest across the clavicle or collar bone with the elbows pointing out and not down. As you make the transition from phase three to phase four the feet should make the audible popping sound again. Be certain to maintain the momentum of the lift or the sound will not be made, i.e., the speed of the lift will be too slow and proper form, along with its benefits, will be lost. Additionally, you will likely not be able to complete the lift. The rack position also has two positions. You can either rack with a little bend of the knees or rack by going down into a full squat position. Both positions should be practiced to become fast at the movement. The primary benefit of the full-squat position is that a much heavier load can be used because the bar does not have to be pulled as high.

Phase 5:
This is again, the recovery position. Just as with the snatch, the recovery is completed by standing straight and tall with the weight resting across the collar bones, feet back to starting position, two long seconds of hold, and the lift is complete. Next, lower the weight from the shoulders to the hanging position above knee and perform next repetition. Perform all reps before setting the weight down on the floor. Follow the same steps for the dumbbell version.

Grasp bar and first pull slowly raising it to just above knee to beginning of second pull or phase 2.

Second pull starts from here. Look at the position of the body, i.e., the weight is hanging thus, the name hang clean.

Phase 2: This phase is the clean pull.

Phase 3: Keep motion of 2nd phase (first pull) going into 3rd pull – this is actually the clean high-pull position.

Phase 4a: Keep motion of pull going as your flip/rotate the bar onto your shoulders and begin squatting. At this point you have gotten under the bar to begin final completion of the lift.

Phase 4b: From the rack position above you move into a full rack, front-squat position. Stabilize your position before attempting to stand.

Phase 5: The recovery position. Stand after the squat, stabilize again; drop your bumper weights to the floor – do not hang onto them, just drop them on the platform. Approach bar and begin next repetition.

This exercise is a modified version of the clean and jerk. It is part of the phase training in speed strength to increase technique proficiency for the full clean and jerk. In the cross-fit arena it is sometimes called a split jerk, which is really a misnomer. This exercise is much easier to do since it is done from a squat rack. And, like the clean and jerk, because you are using one leg as the power base in this exercise, the maximal weight is generally one-half what you do with a front squat. And, in case you do not know how much for that, a front squat weight load is not more than 80-85% of what you do for a back squat.

1. Place a straight bar on a squat rack and load the appropriate amount of weight. The bar should be low enough so that you need to flex your legs to get under it and lift it off the rack. The grip you will use is about the same width as your power clean, clean pull, etc., i.e., generally thumbs of hands just inside shoulders.

2. Once you have lifted the bar off the rack, step back so the rack is not in your way. Usually 1/2 – 1 step is sufficient. After stepping back, the bar should be resting across the clavicle or collar bone with the elbows pointing out and not down; this will help build technique, although many lifters position the elbows more toward the down position for this part of phase training.

3. Dip you body by flexing your knees then, while pressing upward, drop your body so that you are in a full lunge or split-squat position while your hands are extended above your head. Your trailing legs knee should be about 4 inches off the floor and your front legs thigh should be approximately horizontal with the floor.

4. Slide your leading leg back about 6 inches, ensure the weight is stabilized then, step up with the rear leg/foot so it is next to your front leg. You should have your feet about shoulder width apart.

5. Lower the weight to your shoulder then, perform the next repetition. You will not set the weight on the rack until all repetitions for the set are complete.

Phase 1:
Phase one of the snatch begins from the UAP (universal athletic position) by pulling the bar off the floor while maintaining a strong, proper posture (do not round the back). Keep the bar as close to the body as possible. This is commonly referred to as the first pull. The first pull ends about the middle of the thigh.

Phase 2:
Phase two is referred to as the second pull. This phase is the shortest and most explosive motion of the entire snatch movement. The second pull starts at mid-thigh and ends at the middle of the hip. At this point, the arms are still straight, the body is almost completely extended and the heels should come off the floor while simultaneously shrugging with the shoulders.

Phase 3:
Phase three is called the high pull. The high pull starts at the middle of the hip and ends at the lower portion of the chest. At this point, the body is completely vertical and fully extended. The arms are bent with the elbows pointing upward. The toes should be the only part of the body still in contact with the floor. The bar should still be as close as possible to the body (the further away it is, the heavier the weight will seem.

Phase 4:
This is the “rack” phase, which has two positions. Depending upon the lifter (beginner or advanced), you have two options. However, both positions should be practiced to ensure efficiency. If you are “power” snatching, there will be very little knee bend – this is specifically the case in Cross-fit. If you are doing a “full snatch,” a full squat (see description of full snatch-squat lift) will be required to properly execute this lift. Whichever lift is being performed the rack position should start at the chest and end overhead (the front bar should line up with the back of the head). In this position (from phase three to phase four), the feet should leave the floor for a brief second and should make an audible “pop” when returning to the floor. If there is no distinct sound, either the motion is too slow or it is primarily the upper body that is doing the work and not the full body as is desired. The timing should be such that your arms should lock the bar out as the feet (heels) hit the floor. This would be termed a “marriage of gravity” in either lifting or the martial arts.

Phase 5:
This is the recovery phase and should be the easiest part of the lift, but it is also the most important. Successful performance of this phase indicates the lift was done correctly. Depending on which lift was performed, the power snatch or full snatch, stand up with the arms locked out fully above the head, weight in hand (feet should be back to original starting position). Hold the weight for two long seconds and lower the weight to the floor. If you are using bumper weights, you can simply drop them from the raised position and control them once they hit the floor. Captions are above picture.

The UAP (universal athletic position)

Snatch Lift (first pull – starting position)

Snatch Lift (starting second pull)

Snatch Lift: Ending second pull, transition into high pull.

Snatch Lift: the “high pull.”

Snatch Lift: the rack position with little knee bend (bend shown is a little deeper than needed, but is for heavier weight loads).

Snatch Lift: recovery position

Whether you perform this lift in Olympic lifting, Speed-Strength training, body building (not as typical), or Cross-fit use caution. In the cross-fit arena, this lift if named the ‘overhead squat.’ This lift is the most difficult lift in all training regimens. Done incorrectly, it can cause severe injury: first to the lower back and secondly to the shoulders. This lift requires better technique than any other lift thus, work up your intensity only after you have mastered technique; the heavier the load you use, the greater your technique must be. If you are involved in Cross-fit and perform this lift instead of the snatch (see description), ensure that your instructor really knows what he or she is doing because there are not really that many qualified coaches that can teach this lift.

Phase 1:
Phase one of the snatch begins from the UAP (universal athletic position) by pulling the bar off the floor while maintaining a strong, proper posture (do not round the back). Keep the bar as close to the body as possible. This is commonly referred to as the first pull. The first pull ends about the middle of the thigh.

Phase 2:
Phase two is referred to as the second pull. This phase is the shortest and most explosive motion of the entire snatch movement. The second pull starts at mid-thigh and ends at the middle of the hip. At this point, the arms are still straight, the body is almost completely extended and the heels should come off the floor while simultaneously shrugging with the shoulders.

Phase 3:
Phase three is called the high pull. The high pull starts at the middle of the hip and ends at the lower portion of the chest. At this point, the body is completely vertical and fully extended. The arms are bent with the elbows pointing upward. The toes should be the only part of the body still in contact with the floor. The bar should still be as close as possible to the body (the further away it is, the heavier the weight will seem.

Phase 4:
This is the “rack” phase, which has two positions. Depending upon the lifter (beginner or advanced), you have two options. However, both positions should be practiced to ensure efficiency. If you are “power” snatching, there will be very little knee bend. If you are doing a “full snatch,” a full squat will be required to properly execute this lift. Whichever lift is being performed the rack position should start at the chest and end overhead (the front bar should line up with the back of the head). In this position (from phase three to phase four), the feet should leave the floor for a brief second and should make an audible “pop” when returning to the floor. If there is no distinct sound, either the motion is too slow or it is primarily the upper body that is doing the work and not the full body as is desired. The timing should be such that your arms should lock the bar out as the feet (heels) hit the floor. This would be termed a “marriage of gravity” in either lifting or the martial arts.

Phase 5:
This is the recovery phase and should be the easiest part of the lift, but it is also the most important. Successful performance of this phase indicates the lift was done correctly. Depending on which lift was performed, the power snatch or full snatch, stand up with the arms locked out fully above the head, weight in hand (feet should be back to original starting position). Hold the weight for two long seconds and lower the weight to the floor. If you are using bumper weights, you can simply drop them from the raised position and control them once they hit the floor. Captions are above picture.

The UAP (universal athletic position)

Snatch Lift (first pull – starting position)

Snatch Lift (starting second pull)

Snatch Lift: Ending second pull, transition into high pull.

Snatch Lift: the “high pull.”

Snatch Lift: the rack position with little knee bend.

Snatch Lift: the rack position from a full squat position.

Snatch Lift: recovery position