Overview The shoulder press—also known as strict press or overhead press—builds raw vertical pushing strength by driving a load from the shoulders to a locked‑out overhead position without leg assistance. It targets deltoids, triceps, and upper back while demanding rigid core control and balanced bar path—skills that carry into jerks, handstands, and everyday upper‑body resilience. How to Perform Anchor each rep to these phases: Set‑Up : Feet hip‑width, glutes and abs tight.

Overview A squat clean—often just called the ‘clean’ in Olympic circles—moves a barbell from the floor to the shoulders while diving under into a full front‑squat catch. This variation lets you lift the heaviest loads because you don’t need to pull the bar as high as in a power clean. Squat cleans demand leg drive, hip extension, and fast elbows, but also mobility: ankles, hips, and thoracic spine must cooperate to stabilise the front‑rack at depth. How to Perform Setup: Fee

Overview Few movements demand the same blend of speed, strength, mobility, and precision as the snatch. Originating on the Olympic platform, it asks an athlete to take a loaded barbell from the floor to locked‑out overhead in a single fluid motion that unfolds in less than a second. Because there is zero margin for error, the snatch exposes technical flaws faster than any other lift, making it a keystone diagnostic for coaches at every level. Beyond its spectacle, the snatch

Introduction The seated vertical jump is a high-intensity exercise designed to improve your explosive power, lower body strength, and overall athleticism . By eliminating the momentum from a standing start, the seated variation focuses on developing pure power from a static position. This guide will cover everything you need to know about the seated vertical jump, including how to perform it correctly, its benefits, and how to integrate it into your workouts. How to Perform S

Overview The split jerk is the heaviest‑loading overhead lift in Olympic weightlifting. After a powerful leg drive, you split the feet front–back and drop the hips under the bar, securing it overhead with elbows locked before recovering to a stable stance. This movement converts maximal leg power into overhead stability, demanding precise timing, footwork, and mobility. CrossFit athletes leverage the split jerk for fast barbell cycling in workouts like ‘Grace,’ while weightli

Overview The squat snatch—catching the barbell in a full overhead squat—is the gold standard test of speed, mobility, and timing in Olympic lifting. Because you pull less high than a power snatch, it allows the heaviest snatch loads—but only if you can drop under the bar with precision. Training the squat snatch not only boosts top‑end lifting numbers but also bullet‑proofs ankle, hip, and shoulder mobility. A confident bottom position pays dividends in overhead squats, thrus