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  • SNATCH + Overhead Squat

    One of my favorite combinations of exercises which I use in all periods of preparation. Regardless of which load is planned for the training session, I always add overhead squat to SNATCH up to 60%, as it's a perfect way to have a proper warm up, and also calibrate balance and balance in position with the bar above your head. In the preparation period, when it is necessary to perform a large amount of work and increase the number of reps, I can add overhead squats to my SNATCH: with 70-80% weight it can be 2-3 SNATCHes and 2-3 OVERHEAD SQUATs. With 85-90% weight, I often do 1 SNATCH + 1 OVERHEAD SQUAT.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • Power SNATCH + Overhead SQUAT

    This complex is really good because it lets you to solve several important tasks simultaneously. POWER SNATCH helps generating power in the power position, it is especially important to create the greatest amplitude of motion and try to drop under the barbell fast and clearly at the highest point of fixation. Right after, OVERHEAD SQUAT helps to check the quality of fixation of the barbell and the internal shoulder rotation. This combination can be used both in the preparation period with a specific fatigue on the background in order to work on the "base" with 70-75% weight by 2-3 reps in each exercises, and in the competition period, as a “check” exercise, with 85-87% weight in “1 + 1” combination.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • SNATCH + Snatch BALANCE + Overhead SQUAT

    This quite a complicated, but very useful complex. Since it consists of 3 exercises, it is most expedient to perform it during the transition and preparation period. During the transition period, it can be used as an option with 40-50% weight and a large number of reps (3-5 in each exercise) in one set. In the preparation period, this exercise can solve a number of tasks: development of the "base" and the volume, development of strength endurance and coordination. Intensity can vary from 60 to 85%, and the number of reps from 1 to 3 in each exercise respectively.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • CLEAN & JERK

    CLEAN&JERK consists of two exercises: CLEAN and JERK from the chest. This particularity affects the structure, peculiarity of the training process, and duration of recovery. One of the features is: in the JERK from the chest, volume is usually 20-30% higher than in the snatch, due to the fact that we are working on two exercises and physically we need to perform more lifts. At the same time, within the preparation period, we often distribute CLEAN and JERK from the chest, and in the competition period we put them together to work out the movement in a competition mode.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • CLEAN + Front SQUAT + JERK

    It is probably the one which has never been easy, because it can only be complicated or very complex. It is often used in the preparation period, less often in the transition period (with a small 40-60% weight). Regardless of how many reps will be in the CLEAN and SQUATs, JERK from the chest will always be performed with specific fatigue on the background. The number of reps in each exercise is determined regarding what we want to focus our attention at: development of the "base", increase the total amount of work, work on single reps in JERK from the chest against with fatigue or improve the stability of the JERK in multiple reps. It is important to mention that this exercise is not for beginners, because it requires developed skills and stability of technique and the ability to "endure" the load.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • Power CLEAN + Front SQUAT + PUSH PRESS

    This complex is rational to use in the preparation period, because it represents a good combination for the development of power when you perform the POWER CLEAN, development of strength when you SQUAT with a barbell on the chest and strength endurance in PUSH PRESS. This complex is rationally to be performed with 50-70% intensity and 2-3 reps in each exercise. It should be taken into account that these exercises differ from each other significantly in their coordination structure, therefore, it is necessary to pay attention to the technical elements of each exercise, especially when performing PUSH PRESS, which is performed 3rd.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • Clean PULL + CLEAN + Front SQUAT + JERK

    The combination of 4 exercises in one complex shows that this complex is never easy, because it can only be complicated or very complex for certain. This cbination of exercises develops the "base" perfectly , angles and power endurance, so this complex should be used in the preparation period. Each exercises of this complex can be worked out separately, but this combination is considered to be a “time bomb”. The use of this complex even once a week for 2-3 weeks gives excellent results. Depending on the training tasks, you can use a different number of reps in each exercise (from 1 to 4), the intensity can vary from 50 to 85%. This complex is recommended for athletes with at least 2 year experience.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • Deficit Romanian DEADLIFT

    One of my favorite accessory exercises for the “lumbar spine-glutes-hamstrings” muscle group chain. I always try to focus on 2 important points:

    • bend your knees not more than 20º in the bottom position;
    • arch your back and don't let it round during your performance.

    Especially in the preparatory phase, I try to perform this exercise in the «deficit mode» in order to increase the amplitude of movement and have a more intensive stretching of the muscles in order to strengthen and work them out. But if you note that in a certain momеnt of motion, your back rounds and there is no possibility of keeping it straight – use racks, blocks or simply reduce the amplitude of motion. A small secret for those who have such a problem – control the position of the head, always direct your sight slightly above the neutral position of the head relative to the trunk, and it’ll help.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • Romanian DEADLIFT

    One ofy favorite accessory exercises for the “lumbar spine-glutes-hamstrings” muscle group chain. I always try to focus on 2 important points:

    • bend your knees not more than 20º in the bottom position;
    • arch your back and don't let it round during your performance.

    Especially in the preparatory phase, I try to perform this exercise in the «deficit mode» in order to increase the amplitude of movement and have a more intensive stretching of the muscles in order to strengthen and work them out. But if you note that in a certain momеnt of motion, your back rounds and there is no possibility of keeping it straight – use racks, blocks or simply reduce the amplitude of motion. A small secret for those who have such a problem – control the position of the head, always direct your sight slightly above the neutral position of the head relative to the trunk, and it’ll help.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • Back SQUAT

    BACK SQUAT is probably the most popular exercise in weightlifting after SNATCH and CLEAN&JERK. A lot of training videos have been already recorded about this exercise and many athletes, especially beginners in weightlifting believe that heavy kilos in BACK SQUATs can improve SNATCH and CLEAN&JERK significantly. Of course, strong legs are important for weightlifters, but everything has its “frames” and indicators. According to the scientific literature, leg strength is considered to be optimal when the achievements in BACK SQUATS (1RM) are about 130-140% of CLEAN&JERK. Of course, result in squats can be even greater, but then the question is: what prevents athlete from lifting heavier in competition exercises? Maybe some issues with technique? Also, don’t forget that frequent (more often than once in 2 weeks) BACK SQUATs with more than 110% weight of CLEAN&JERK or more than 4 reps reduce the explosive capacity of your leg muscles (they become “clogged”) significantly, it influences speed and dynamics of SNATCH and CLEAN&JERK. My coach loved to say: "To SNATCH and CLEAN&JERK heavy, you need to SNATCH and CLEAN&JERK a lot, all other exercises are auxiliary despite their importance."

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • Front SQUAT

    Despite the fact that BACK SQUATs are considered to be the most effective exercise for developing the strength of leg muscles, I would say that for weightlifters FRONT SQUAT is more useful. This exercise forces your leg muscles, and all the muscles of our body to work as well, to work in exactly in those "angles" that are most important for the CLEAN&JERK.

    According to the numerous researches leg strength is considered to be optimal when the result in BACK SQUAT (1RM) is about 110-120% of your CLEAN&JERK. I consider that technique is the most important in this exercise, not kilograms. The development of the correct position trunk position, elbows, mechanics and movement tempo, which makes possible to prepare our body for shock loads in CLEAN&JERK and progress safely. I believe that an athlete should always keep the bar with a full of grip, if he can’t make it - it is a matter of flexibility and, as a result, safety. The solution is quite simple - FRONT SQUATs with straps, no matter how strange it sounds. At first, it can be unpleasant and even painful, so start SQUATting with the straps with light weight and as a warm-up. In 3 weeks you’ll see the result.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • Bench Back SQUAT (touch-n-go)

    This exercise allows you to work with quite heavy weight and great for leg strength gain during the basic training period.

    It's important to remember the technical nuances of the current exercise in order to make the performance safe and effective.

    I'd recommend you paying attention to the following points:

    • always work face to the racks – heavy weight on the barbell is a big risk;
    • before you start working with heavy weight, make sure the bench and racks are located conveniently;
    • the height of the bench should be at the level of the knee joints, the correct angle of squat in this exercise is the parallel of your thigh and the floor;
    • the position of the bar on the shoulders is the same as in the usual weightlifting BS – a strong back, the blades are brought together, the bar must be well fixed on the traps and prevent it from sliding down the neck or down;
    • always look forward – it'll help to keep your trunk in the right position;
    • movement downwards is always slow until your buttocks touch the bench and active extension upwards, pushing the floor through your heels.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • Good Morning

    I use this exercise in my personal training program for the warm-up. I always do it with light weight (40-60 kg, 3-4 sets of 6-12 times) and the main task is warming up the muscles, ligaments, and also improve hip joints mobility. I always focus on doing the exercise at a slow pace and high amplitude, I try to place my abdominals well between the hips, thus take a position that is very similar to the starting position in the snatch. In a few final reps I make a pause with a little swing at the bottom point in order to stretch well and prepare my body for the further work.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • Good Morning + SQUAT

    This combination is perfect to strengthen and pump the lower back, glutes and hamstrings. A special technique of performance promotes optimal muscle tension, which is considered to be necessary to strengthen the ligaments and develop muscle fibers in those positions that are especially important in the SNATCH and CLEAN&JERK performance.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • Back Split SQUAT

    SPLIT SQUAT is an excellent exercise, which is equally useful, both for the athletes who SPLIT JERK, and for the athletes who PUSH JERK as well. No doubt, PUSH JERKers can perform it less often. This exercise helps to strengthen the ligaments of the knee joint, promotes the development of the leg muscles and the development of angles in this position.

    What we should pay attention to:

    • the position of the trunk should be as close as possible to the working position in the CJERK from the chest, it is not recommended to flex excessively the lower back and lie forward;
    • when extending up, you need to press on the floor with the heel of the front leg, and the trunk and pull the vertex upwards, BUT not forward;
    • the depth of the squat should be up to the level of the parallel with the floor of the front leg;
    • the downward movement should be carried out at “below the average”, the upward movement may be more active, but not at the expense of the technique.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • Back SQUAT (with pause)

    An excellent basic exercise to strengthen weightlifter’s legs and improve the dynamics of movement. The main emphasis in this exercise is certainly put on the acceleration of the barbell in the phase of extension. But in order to perform it right and have the desired effect, it is highly important to perform all the previous elements correctly. The phase of downward movement should be performed at a below the average pace, all attention should be focused on the center of gravity, position of your back, knees pushed out to the sides, and pelvis pulled back. It is important to squat down to the bottom (hamstrings laid on your calfs). At the bottom point, relax leg muscles completely for 2 -3 seconds, but the back and trunk remains and “tensed”. The phase of extension is performed in a dynamic-explosive mode. It's not just recovery from the bottom position, it's important to monitor the following important points:

    • body tension, the head is directed forward;
    • pull your pelvis back from the full foot;
    • push your knees out to the sides;
    • try to do the leg extension as quickly as possible; speed should increase steadily together with the movement upwards.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

    TRAIN TOGETHER – TRAIN RIGHT

  • Front SQUAT + Push PRESS

    A working combination, which develops strength endurance perfectly. With the help of these exercises, you can perform quite a high volume with an average intensity in the preparation period and work out the muscles of the upper body limbs. This complex is good for athletes who change the weight category to a heavier one, need to grow and work out muscle mass. Also, this exercise is appropriate to use during the transition period, as a chance to work with light weight and have rest from the dynamic work. Another task that can be solved with the help of this complex is technical work despite the fatigue after the dip/ push, as well as the ending of the movement.

    TRAIN TOGETHER – TRAIN RIGHT

  • PUSH PRESS + Power JERK

    This exercise is perfect for athletes who perform PUSH JERK and SPLIT JERK. Alternating power and dynamic modes performance develops coordination of movement and consistency of the legs work and hands despite fatigue, quality and stability of vertical movement during the squat and push. This complex is a powerful tool for basic work in JERK from the chest training. Planning this exercise in the preparatory period is considered to be optimal.

    TRAIN TOGETHER – TRAIN RIGHT

  • Front SQUAT + Power JERK

    This complex will have several different integral purposes for those athletes who perform PUSH JERK and SPLIT JERK. But for all athletes, of course, this complex will be an excellent training tool for the development of special strength. It can be planned in the preparation and competition periods. However, in the preparation period, it is possible to perform exercises with a large number of reps (2-3), and in the competition period this exercise will be good for working with heavy weights and working out a new result in JERK from the chest. For athletes who perform SPLIT JERK, the combination of squats with a barbell on the chest PUSH JERK will be an even more specific set, since, in addition to all the above mentioned aspects, they will have to work harder and harder on the vertical accuracy of dip and push of the barbell.

    TRAIN TOGETHER – TRAIN RIGHT

  • PUSH PRESS from racks

    This exercise is important and necessary for athletes of all levels and is perfectly used both in the preparation and competition periods. There are several variations: with a heel lift, a full foot and a small disc under the toes. This specificity depends on the purpose for which this exercise is performed: the development of force or the development of technique of dip and push. With the detachment of heels, athlete is able to make great effort in the phase of push and perform the exercise with heavy weight; when working from a full foot, the muscles of the arms are more loaded and, with this option, therefore, work on the upper limbs is more qualitative; when placing small discs under the toes, the quality and stability of the vertical movement in the squat and push is worked out if the athlete has similar technical mistakes.

    TRAIN TOGETHER – TRAIN RIGHT

  • Power JERK from racks

    This exercise is considered to be a special preparation exercise for those athletes who perform SPLIT JERK because the structure of the dip and push is identical in these exercises, but in the PUSH JERK athletes catch the barbell in the half-dip position, instead of catching the barbell in split position. This exercise is very helpful for athletes who have problems with pushing the barbell and full body extension and in this regard they push the barbell forward. Exercises help to work out the coordination of hands and feet, the accuracy of directing the barbell in the vertically. The phase of the inclusion of hands in the elbow and shoulder joints should coincide with taking the half-squat position.

    TRAIN TOGETHER – TRAIN RIGHT

  • CLEAN + Hang CLEAN below knee

    Complex CLEAN + HANG CLEAN (from below the knee) is necessary for the generation of power and working out the technique. Exercise is performed in straps and requires an optimal level of flexibility and mobility of the entire upper body. Straps help to interact more rigidly with the barbell, and it helps the athletes to work out the speed of the elbows rotation, increases the speed of dropping under the barbell and at the right angles ensures the "getting into the vibration" of the barbell – it allows to get up quickly from the squat. Taking the starting position (downward movement) when performing HANG CLEAN should be done slowly – it will help to obtain the necessary angles in PULL. Since the amplitude of the movement is one third shorter when extending from the hang position, athlete will need to accelerate the barbell more actively in pull, with maximum power to perform the power position and quickly put it under the barbell when catching into the squat.

    TRAIN TOGETHER – TRAIN RIGHT

  • Clean PULL + CLEAN

    CLEAN PULL + CLEAN combination of exercises, which is used mostly in the preparation period, when athletes perform large amounts of training work, build strength and special efficiency. There are several variations of this exercise. First, the athlete works with one weight and can perform from 1 to 3 reps in CLEAN PULL and then from 1 to 3 reps in CLEAN. Depending on the goals and the preparation period, the number of reps can not be combined proportionally, for example: 1 + 3 or 3 + 1. Another variation (Vladimir Safonov's method) is when in CLEAN PULL the athlete performs 1-2 reps with the weight of the staff 90-110%, after which the assistants remove plates from the barbell reducing the weight of the barbell by 15-30% and the athlete performs CLEAN. This option is very effective, but it is recommended to be applied for experienced athletes with advanced level of preparation. The use of such a variation is also permissible in a snatch.

    TRAIN TOGETHER – TRAIN RIGHT

  • Deficit CLEAN

    Performing CLEAN from the stand (height can vary on average from 4 to 8 cm, depending on the height of the athlete and training purposes) increases the path of the barbell and consequently increases the load on the back and muscle. In fact, this is a regular CLEAN, which is performed under complicated conditions. Also, increased demands are made on flexibility in the lower back and knee joints. It is most optimal to plan this exercise in the preparation period, when the «base» is made for subsequent progress and a new result is being worked out.

    TRAIN TOGETHER – TRAIN RIGHT

  • Power CLEAN + Power CLEAN below knee

    This combination is mostly used at the beginning of the preparation period, when the development of angles from non-standard initial positions take place. This exercise is performed in straps and requires an optimal level of flexibility and mobility of the upper limbs. Straps help to interact more rigidly with the barbell, and it helps the athletes to practice the speed of the elbows rotation. Taking the starting position (downward movement) when performing the CLEAN from the hang position should be done slowly – it will help to obtain the necessary angles in the PULL. To create power in the power position and give the optimum flight height, tan athlete should strive to perform the power phase from the full foot and in the phase of the final acceleration – control the full leg and back extension.

    TRAIN TOGETHER – TRAIN RIGHT

  • Power CLEAN + Power CLEAN below knee + PUSH PRESS

    This speed-power complex is most expedient to be planned at the beginning or middle of the preparation period in order to create a powerful power base, as well as in the transition period when it is possible to do multidirectional work with light weight. This exercise is performed in straps and requires an optimal level of flexibility and mobility of the upper body. Straps help to interact more rigidly with the barbell, and it helps the athletes to practice the speed of the elbows rotation. Also, the quality and stability of the vertical movement during the squat and pull in the PUSH PRESS despite fatigue is effectively worked out. In any case, the combination of power work in CLEAN and power in PUSH PRESS will be effective for increasing both muscle mass, and increasing strength, power and efficiency.

    TRAIN TOGETHER – TRAIN RIGHT

  • CLEAN from blocks + Front SQUAT

    CLEAN from blocks is one of the best exercises for the simultaneous development of technical elements power position-drop under the barbell. The recommended height of the blocks is a barbell below the knees. When the barbell is positioned above the knee level, there is a risk of pulling and slipping through the power position. In this case, this exercise can even spoil the technique. Since the athlete has to work on the shortened amplitude of the movement, it is important to apply a much greater starting force and develop more power during acceleration, and after that immediately move swiftly under the barbell and rotate elbows. A mistake that occurs often enough – athletes do not get up from the squat, but drop the barbell immediately on the blocks after taking it. As we know, for an effective CLEAN&JERK, it is necessary to form a stereotype of movement in CLEAN, i.e., in the athlete's mind the movement should begin in the starting position, and end already in the standing position. To work out the angles and improve the workability, after a brief explosive CLEAN, FRONT SQUATs will be perfect to work all the muscles in a more power mode on a long amplitude of motion. This speed-power complex is most effective to be planned at the beginning or middle of the preparation period.

    TRAIN TOGETHER – TRAIN RIGHT

  • Deficit Clean PULL

    This exercise is an excellent example of a tool for developing strength, especially preparation and working out angles when working with heavy weights. The starting position is standing on the stand. The structure of the movement is similar to the usual CLEAN PULL, but in this case the starting position changes, i.e., becomes lower and inconvenient, because the requirements for flexibility in the lower back and knee joints are increased. In connection with the increase in the path of the barbell, the load in this exercise increases, therefore, it gives a good improvement in strength.

    TRAIN TOGETHER – TRAIN RIGHT

  • Snatch PULL + Hang SNATCH PULL below knee

    This type of PULL is mostly used after performing a similar SNATCH and the main purpose of this combination is to gain stability and dynamics of the movement from the platform, since regarding the specifics of the grip and the common center of gravity, the great number of mistakes in HANG SNATCH PULL are done from the level below the knees and before power position. When lowering a large weight down, angles are worked out well, because with an incorrect slow movement downwards, the athlete simply physically loses balance. It is important to monitor the position of the trunk, load your feet and remember that your hands should be relaxed.

    TRAIN TOGETHER – TRAIN RIGHT

  • Clean PULL slowly down

    CLEAN PULL with slow lowering of the barbell downwards solves several tasks simultaneously. No doubt, the work of the back and leg muscles in eccentric mode with great weight develops strength perfectly, especially when this element of exercise is preceded by the speed-power phase. Also, with a slow lowering of a large weight downwards, angles are worked out perfectly, since with an incorrect slow movement downward athlete will simply lose his balance. It is important to monitor the position of the trunk, load your feet and remember that your hands should be relaxed. Regarding the duration of the body recovery after such an exercise, it should be planned in the program only during the preparation period and not more than once in 2 weeks.

    TRAIN TOGETHER – TRAIN RIGHT

  • SNATCH from blocks

    SNATCH FROM BLOCKS is often performed from the above or below the knee level, depending on the goals and tasks of the training. When performing this exercise, it is necessary to apply a much greater starting force and develop power during acceleration phase, since the barbell's path to the power position is shortened. This is a great way to work out power in PULL and speed in dropping under the barbell. Also, SNATCH FROM BLOCKS with light weight can be an excellent alternative when it is necessary to unload your legs and back, since these body parts are loaded less when working with short amplitude.

    TRAIN TOGETHER – TRAIN RIGHT

  • DEFICIT SNATCH

    This variation of SNATCH is SNATCH standing on the block (average height is 4-8 cm, largely depends on the height of the athlete, as an option you can use plates). The starting position is lower than in the classic snatch, and requires higher requirements for knee mobility and lower back flexibility. This exercise is perfect to strengthen legs in extension (teaches to hold the PULL) and is great for voluminous work in the preparation period, although it can be used as a “check” exercise in the competition period, but mostly for high-qualified athletes.

    TRAIN TOGETHER – TRAIN RIGHT

  • DEFICIT Power SNATCH + Overhead SQUAT

    This complex is most often planned in the preparation period, when an athlete works on special physical preparation. DEFICIT POWER SNATCH helps to generate angles in the PULL, since the path in PULL increases, so it is especially important to create the greatest amplitude of movement and try to drop under the barbell quickly and clearly at the highest point of catching. And OVERHEAD SQUAT after the DEFICIT POWER SNATCH helps to check the quality of catching and internal shoulder rotation. This combination is mainly used during the preparation period in order to gain a "base" with 60-75% weight for 2-3 reps in each exercise.

    TRAIN TOGETHER – TRAIN RIGHT

  • Power SNATCH + Hip SNATCH

    This complex develops power and amplitude of motion in the power position. HIP POWER SNATCH makes it possible to work out dropping under the barbell fast, and since it is necessary to perform catching in the POWER position, it makes the athlete work out with the full amplitude of the torso straightening. So, complex fulfills and develops explosiveness of muscles of legs perfectly. It is obligatory to perform this exercise in straps, since in case if you don’t use them, there is a high probability of clasping your hands, which will make the power position constrained, and the movement will be squeezed.

    TRAIN TOGETHER – TRAIN RIGHT

  • Power SNATCH + SNATCH

    POWER SNATCH and SNATCH is an excellent combination for training plans of both the preparation and the competition periods. POWER SNATCH helps to generate power in the power position, and when performing this movement, it is especially important to create the greatest amplitude of motion and to try to drop under the barbell fast and clearly at the highest point of catching. After this, during the SNATCH, you can concentrate on other technical elements of the movement, because the motor pattern of the previous rep will help create the optimal amplitude of motion. This combination is perfectly used in up to 85% intensity zones, improves the technique effectively and helps to improve the result.

    TRAIN TOGETHER – TRAIN RIGHT

  • Deficit Snatch PULL

    This variation of SNATCH PULL is a PULL standing on the plinth (average height 4-8 cm, largely depends on the growth of the athlete, as an option you can use discs). The starting position is lower than in PULL from the platform, which requires better of the knee and lower back. This exercise works out the strength of the legs (teaches to endure the PULL) perfectly and is great for voluminous work in the preparation period. Regarding the fact that when performing SNATCH dynamics of the movement is considered to be very important, it is not recommended to take so much weight in this exercise and let the athlete do exercises in a very slow pace, as it may affect the SNATCH performance.

    TRAIN TOGETHER – TRAIN RIGHT

  • Medium grip PULL

    In this PULL, the athlete's grip is between the position in SNATCH and CLEAN&JERK. And in spite of the fact that the power position is done just above the place, than in CLEAN, this exercise feels closer to the SNATCH PULL. This exercise is often planned during the transition period to let the muscles rest from the usual angles, as well as in the preparation period, when the operating time is running and a large volume of power work is performed from non-standard starting positions in order to work out the athletes the muscles in various ways.

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  • Back SQUAT (narrow feet)

    A remarkable feature of BACK SQUATS with a narrow position of feet is that at this starting position the load from the adductor muscles of the hip to the front surface of the thigh is partially shifted. Also, at this position feet position, it is much more difficult to maintain balance in the anteroposterior plane. These features determine the purpose of this exercise. It is great for programming during the preparation period, when it is necessary to strengthen the leg muscles, especially the quadriceps, and also to work out optimal angles and trajectory of motion in squats in general.

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  • JERK SUPPORT

    This exercise needs the static work performance for a while. Holding the bar with heavy weight contributes to the development of the starting position before the thrust from the chest, and also makes it possible to work out the muscular feeling and balance of all parts of the body with a heavy weight on the chest. Performing this exercise well helps to cope with a feeling of fear of the weight and pressure of the barbell in preparation for JERK from the chest, and also strengthens the stabilizers.

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  • Snatch PRESS with rubber band

    The main purpose of this exercise is to work out the small muscles of the upper body and strengthen the muscle stabilizers. The main idea is not to lift heavy weight, but work on holding the weight over your head and stabilize the barbell and body in this position despite the vibrations created by plates hanging on the rubber. In this case, two options are possible:

    1) Press at a very slow pace – this option is perfect for strengthening weak shoulders or when recovering from injuries;

    2) Press in a more aggressive style when at the time of fixation of the plates will be more distinctive swing and the athlete will have to stabilize his position longer. This exercise is most expedient to be applied in the transition and preparation period.

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  • Snatch Sots PRESS

    Authors of this exercise are the World champion – Viktor Sots and his coach Pyotr Alayev. When they came up with this exercise more than 35 years ago, they did not even realize it would become one of the most popular exercises till nowadays. In fact, it is the press from behind the neck with snatch grip in the deep squat. There are different variations– power and technical. But in both cases, one goal is pursued – improve the squat position, as well as strengthen and increase the shoulder joint mobility. This exercise is great for athletes of all levels and included in the training process at all phases of preparation.

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  • Muscle squat SNATCH

    It is a power variation of SNATCH. Performed without a jump and without a distinctive power position. A slight detachment of the heels from the platform is allowed. The main task in this exercise is the development of the power component of the movement, so basically it is usually planned in the preparation period. Correct performance implies a long powerful pull at the end of which arms are involved in the power work actively, while an important technical detail is holding of the barbell as close to the body as possible with the help of power. After reaching the maximum point of the trunk extension, athlete should continue interaction with the barbell, but at the same time drop under the barbell as quickly as possible to go into the low squat. Exercises can also be of a technical nature for testing of the athlete-barbell interaction during the final acceleration, work on the position in the squat and balance training.

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  • HAKK (GAKK) SQUAT

    The aim in this exercise is to warm up and strengthen the ligaments of the knee joints. It is a body weight exercise.

    The initial position: heels on the plate, the center of gravity is on the heels. Deep squat down, getting upwards by 3/4 amplitude. Slow pace, without pauses at the top and bottom of the movement.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

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  • Hyperextension

    This is the exercise I always use for the warm-up - it warms up back, hamstrings and glutes. Mostly I work only with my own weight, sometimes I can take a little weight, for example a bar. In this exercise the position of the back, the amplitude and the tempo of movement are very important. Your lower back should always be tense, the downward movement should be should be till the comfortable tense in hamstrings, keeping the tension in your lower back, and straightening the trunk to the level of parallel with the floor. The downward movement should be slow, and movement upwards should be active with a static 2-3 sec pause at the top point.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

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  • Reverse Hyperextension

    In my program this exercise is used not as a regular one, but for a variety, although for beginners and advanced athletes it has a lot of advantages in comparison to a traditional hyperextension. In this exercise, the hamstrings and glutes are worked out better, the load on the back muscles is a bit lower than in the traditional hyperextension. I’d like to note that it relieves well and relaxes the spine, almost does not clog the back muscles in the lumbar region as well. Even in the lower position muscles should not relax completely. When exhale, lift your legs upwards at an average pace to the level of parallel with the floor with a 2-3 seconds pause at the top. When inhale - lower your legs down slowly. It is important to avoid sharp movements and swings during the exercise, as it may cause an injury.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

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  • JUMP to BOX

    Jumping on the box is a "must" for all weightlifters of all levels. In weightlifting all jumping work during the training process is traditionally performed after the main load, i.e. at the end of the training session. Exception: “novice” weightlifters can also perform jumps after warm-up in order to activate the leg muscles. It is highly important to remember that like in all exercises, not the number of reps is important, but rather the quality of performing every single rep. The correct jump is a full extension of the thigh and a proper depreciation landing. To develop the power of the jump, the height of the box is not so important - the mechanics itself is the thing which is actually important, since the ability to jump to a height above the chest level is mostly determined by the hip mobility. For weightlifters, it is most effective to start the jump from the half-squat and from the full squat, and jump on the box on almost straight legs. In this case, the entire set should be performed without stops to increase the intensity of the muscles in the biometric mode. For beginners, whose technique is not so stable yet, and ligaments need strengthening: you can step down from the box after each jump.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

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  • Barbell Squat JUMP

    Barbell Squat JUMP has an ambiguous reputation even among the weightlifting coaches. My opinion is that it is one of the best exercises for the development of jumping skill, explosive power and strength. This exercise is considered to be expedient for use not only in weightlifting – Crossfit, track and field, and even winter sports use it as an element for improvement of the level of general physical preparedness for more than a dozen years and each of these sports has its own specifics of performing this exercise.

    Basic rules for this exercise:

    • position of the barbell on your shoulders is the same as in the usual weightlifting, Back Squat – strong back, scapulas together, barbell must be well fixed on the traps in order to prevent it from sliding down;
    • always be land on "soft knees" in order to have proper amortization and reduction of compressive loads.

    In weightlifting, the reactive method of performing this exercise is most often used: athlete performs squats to the bottom and jumps up with maximum effort, the moment of landing is considered to be the beginning of the next rep. This way of performing the exercise influences the development of explosive power and intermuscular coordination, as well as depletes the nervous system – it should be taken into account when in the training program design.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

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  • Depth JUMP

    Depth Jump is the main exercise in the «shock» method of training the leg muscles. This is a jump down, usually from a height of 50-70 cm with an instantaneous jumping up. It is extremely important to land and jump up fast, i.e. for 0.1-0.2 seconds.

    The main purpose in the «shock» method is stimulation of the muscles with shock stretching, preceding the active effort.

    The mechanics of the depth jump is the following: when an athlete falls from a height – he gains kinetic energy. When landing down, thigh muscles and tibialis anterior muscle perform an eccentric contraction in order to slow the fall, and eccentric contraction is replaced for an instant isometric (i.e. without movement), which is immediately replaced by a concentric contraction, when athlete jumps up.

    The shock method was developed by Yuri Verkhoshanskii for the Soviet national team in the early 1970s.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

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  • Back LUNGES

    It seems to me a bunch of descriptions has been written for the group of exercises connected with lunges, technique and variations, because, in fact, depending on the minimum nuances, these variations can solve different tasks, depending on the minimum nuances. Although they all develop leg muscles.

    I recommend LUNGES for all athletes, regardless of whether they are SPLIT JERKers or PUSH JERKers.

    The shtick of this exercise is that an athlete performs a certain amount of time standing on one leg as while performing the movement backwards and when recovering to the initial position, which is especially valuable in the first phase of the movement when he steps backwards, because the stabilization the body occurs mainly due to the small muscles of the trunk and legs. And strengthening of these body parts affects the reliability and stability of the movement technique and, in general, helps to prevent injuries.

    What to pay attention to:

    • the position of the trunk should be as close as possible to the working position in the JERK from the chest, it is not recommended to flex the lower back excessively and lean forward;
    • the center of gravity of the front foot needs to be directed more to the heel when moving backwards;
    • when extending up: press on the floor with the heel of the front foot, and the trunk and the vertex to pull upwards, BUT not forward;
    • the depth of the squat should be up to the level of the parallel with the floor of the front leg;
    • the downward movement should be done at a “below average” level, the upward movement may be more active, but not at the expense of the movement technique.

    Find more information about the number of sets, reps, working weight and which part of the workout would be the best to perform this exercise in LEG STRENGTH training program.

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