More Trojan Exercises

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Power Clean

Hang Clean

Push Jerk

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Power Clean

  • Start with shins touching bar
  • Grip bar just outside athletic stance
  • Get into deadlift position with back locked, shoulders up and abs and chest flexed
  • Begin initial pull by extending hips and knees
  • Move into second pull when bar is just above knees
  • Explode by forcefully shrugging and fully extending hips, knees and ankles
  • Pull bar up keeping it close to chest
  • Drop under bar and catch it along front of shoulders in athletic stance

Hang Clean

  • Grip bar just outside athletic stance
  • Begin with bar just above knees with back locked, shoulders up and abs and chest flexed
  • Explode by forcefully shrugging and fully extending hips, knees and ankles
  • Pull bar up keeping it close to chest
  • Drop under bar and catch it along front of shoulders in athletic stance

Push Jerk

  • Begin with bar across clavicles in athletic stance with slight flex in hips, knees and ankles
  • Rapidly extend hips, knees and ankles to propel bar straight up overhead until arms are fully extended

Hang Snatch

  • Grasp bar with wide grip holding just above knee level
  • Extend hips, knees and ankles while simultaneously shrugging
  • Pull bar upward, keeping it close to chest
  • Drop under bar and catch it overhead in athletic stance

Front Squat

  • Hold bar across front of shoulders with elbows high
  • Begin in athletic stance with toes pointing slightly out
  • Focus on high point on the wall in front of you
  • Squat down with control and good posture until thighs are just below parallel. Keep weight back on heels
  • Drive upward out of squat into starting position. Keep eyes up and chest out.

Bench

  • Lie down with back on bench
  • Grasp bar with slightly wider than shoulder-width grip
  • Lower bar with control until it touches base of sternum with hands directly above elbows
  • Drive bar upward until arms are fully extended

Single-Leg Squat

  • With bar on back, place back leg on bench and put front leg in lunge position
  • Squat down with control until your front thigh is parallel to ground keeping front knee behind toes
  • Drive upward back into starting position

Glute Ham Raise

  • Position yourself on a glute/ham machine with legs locked in place
  • Raise torso upward until your chest is parallel to floor
  • Drive knees into foam pad until they are at 90-degree angle and body is upright
  • Lower back down with control

* If Glute/Ham machine is not available, use leg curl machine

Dumbbell Bench Press

  • Lie down with back on bench holding dumbbells slightly wider than shoulder-width
  • Drive dumbbells upward until arms are fully extended
  • Lower down to chest level with control

Calf Raises

  • With weight on back, push through ground until you are on toes
  • Lower with control

Manual Resistance Neck

  • Sit on bench with tight core
  • Push against partner's resistance without changing torso position for specified reps
  • Repeat in all four directions

Core Stabilization

  • Assume push-up position with hands on core board
  • Without letting hips dip, rotate board to right and then left

Hand-Eye with Tennis Balls

  • Stand 10 yards from partner who has tennis ball and racquet
  • Catch tennis balls as he hits them to you
  • Alternate between standing straight on and sideways to partner

Ground Based Med Ball

  • Assume seated position with feet off of ground and core upright
  • Holding med ball in front of you, twist to right, back to center, then to left
  • Repeat for 20 seconds

Photo Credit: Getty Images // Thinkstock