General Weightlifting Exercises

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Good Morning

AKA Bend overs   The good morning is an excellent exercise to strengthen the back for weightlifting, and will also strengthen the glutes and hamstrings well.     Execution   ...
Jumping Quarter Squat

AKA Jump-up, jumping squat The jumping quarter squat is an exercise that trains explosiveness for the squat, the jerk, and the pulls of the snatch and clean.     Execution   Per...
Jumping Squat

AKA Jumping quarter squat   The jumping squat is a concentric-only explosive movement that uses heavy loading and can improve the drive of the jerk and the finish of the snatch and clean pulls....
Lunge

AKA Barbell lunge, walking lunge   The lunge is a basic unilateral leg strength exercise that can help with imbalances or weak split positions in the jerk.     Execution   P...
Narrow-Stance Back Squat

AKA Narrow-stance squat, pulling-stance squat   The pulling-stance back squat is a relatively rare variation of the squat used occasionally for variety or to help strengthen a lifter’s pu...
Overhead Split Squat

The overhead split squat is a helpful exercise for strengthening the receiving position of the split jerk that addresses both leg strength and overhead positioning.     Execution   ...
Parallel Back Squat

AKA Half squat, partial squat   The parallel back squat is an abbreviated back squat, used in weightlifting to strengthen the sticking point of the squat, and often as the only back squat varia...
Parallel Front Squat

The parallel front squat is an abbreviated front squat, used to strengthen the sticking point of the front squat and clean in particular.     Execution   Perform a front squat, but...
Pause Back Squat

AKA Pause squat, stop squat   The pause back squat is a simple variation of the back squat that focuses on strength in the bottommost range of motion and rate of force development.   &nb...
Pause Front Squat

AKA Stop front squat   The pause front squat is a simple variation of the front squat that focuses on strength in the bottommost range of motion and rate of force development.     ...
Pin Back Squat

AKA Bottom-up squat, block squat, concentric squat   The pin squat is a back squat in which the barbell starts supported in a low position by a rack or blocks and the athlete begins the lift wi...
Pin Front Squat

AKA Bottom-up squat, block squat, concentric squat   The pin front squat is a front squat in which the barbell starts supported in a low position by a rack or blocks and the athlete begins the ...
Pull-up

AKA Chin-up, chin   The pull-up is a simple and effective upper body pulling strength exercise that also can help with shoulder mobility.     Execution   Hang from a pull-up...
Quarter Back Squat

The quarter back squat is an abbreviated back squat that can be used for reasons ranging from a need to work around an injury to overloading the top of the movement.     Execution  ...
Quarter Front Squat

The quarter front squat is an abbreviated back squat that can be used for reasons ranging from a need to work around an injury to overloading the top of the movement.     Execution  ...
Romanian Deadlift

AKA RDL   The Romanian deadlift’s exact origins and original execution are points of contention. It certainly originated when Nicu Vlad of Romania and his coach, Dragomir Cioroslan, were ...
Seated Good Morning

The seated good morning is fairly uncommon variation of the good morning that requires very good flexibility.     Execution   Place a barbell behind your neck as you would for a ba...
Split Squat

The split squat is a simple unilateral leg strength exercise that can be helpful for strengthening the receiving position of the split jerk.     Execution   Place the barbell behin...
Stiff-Legged Deadlift

AKA Romanian deadlift (incorrectly)   The stiff-legged deadlift is a very effective back strength exercise often confused with or considered a synonym for the Romanian deadlift.     ...
Straight-Legged Deadlift

AKA Stiff-legged deadlift (incorrectly)   The straight-legged deadlift is one of the few exercises in weightlifting in which the back is actually flexed and extended rather than held in a stati...
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