• Hang Clean
• Ball Pushup Feet on Ball
• Leg-Tucked Medicine-Ball Crunch
• Barbell Complex
• Barbell Forward Lunge
• Cable Lateral Lunge Wood Chop
• Hanging Knee Raise

• Leg-Tucked Band Crunch
  Members Only
• Knee Pushup -- Hands Elevated
  Members Only
• Dumbbell Reverse Lunge
  Members Only

Barbell Complex

Description

• With your hands placed on the bar at hip width, set up with your back straight, chest up, and torso tight.
• Keep your arms straight and maintain your shoulders over the bar.
• Pull the bar off the floor in a controlled manner, still keeping the shoulders over the bar.
• Once the bar moves above the knees, forcefully extend the body to accelerate the bar onto the shoulders.
• Once you receive the bar on your shoulders, press the bar over your head.
• Lower the bar carefully onto your upper back, to assume the back-squat position.
• With the bar on your upper back, descend by bending your hips and knees, keeping the weight on your heels.
• Rise back up to the top.
• Press the bar over head again and return it carefully to resting.
• This is a high skill exercise. Please seek the guidance of a USAW Certified Olympic Weightlifting coach for further instruction.

Mistakes

• At set up: chest not held higher than hips, and hips not held higher than knees
• While pulling the bar off the ground: allowing the hips to come up first.
• Using the arms instead of the legs to accelerate the barbell onto the shoulders
• While pressing the bar overhead: Using too much arms and not enough legs
• While squatting: rounding the back and/or letting the knees buckle inward