Overview The plank looks simple—support your body in a straight line on forearms and toes—but doing it well unlocks deep core strength, postural endurance, and anti‑extension control that carries over to nearly every athletic movement. Because it teaches the trunk to resist spinal extension and rotation, a strong plank supports heavier squats and presses, reduces lower‑back strain in running, and lays a foundation for advanced gymnastics shapes like the hollow hold. Learn How

Overview The power clean propels a barbell from floor to shoulders, catching it above parallel rather than diving into a full squat. This reduction in catch depth means you must accelerate the bar higher, training maximal rate‑of‑force development and crisp turnover speed. Field athletes, CrossFitters, and weightlifters alike lean on power cleans to convert raw strength into usable explosiveness—think faster sprint starts, bigger hits, and more aggressive barbell cycling. How

Overview The power snatch launches a barbell from the floor to locked‑out overhead, but unlike the squat snatch, you receive the bar no deeper than a parallel squat. This forces you to pull the bar higher and move it faster, making the lift a staple for athletes who want explosive hip extension without heavy mobility demands. Because the catch is higher, power snatches emphasize bar speed, shoulder stability, and precise timing. They serve as both a stand‑alone performance li

Overview Butterfly pull-ups are a high-speed gymnastics skill used primarily in CrossFit. Unlike strict or standard kipping pull-ups, the butterfly pattern creates a continuous circular rhythm that never fully stops, letting you cycle reps rapidly with minimal grip re-sets. When performed well, butterfly pull-ups distribute the work across the lats, upper back, and core while relying on efficient timing rather than raw pulling strength each rep. This makes them ideal for high

Overview Kipping pull-ups use a coordinated hollow↔arch swing to convert hip drive into upward momentum, letting you cycle reps faster than strict pull-ups. When built on solid strict strength and shoulder control, they’re an efficient tool for high-rep workouts without excessive arm fatigue. The goal is clean shapes, bar proximity, and timing—hips lead, then the pull—so lats, upper back, and core share the work while elbows avoid flaring. How to Perform Treat the kip as posi