Accessory Exercises
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Depth Drop

The depth drop is a partial plyometric exercise and the base of the depth jump used to develop the ability to absorb force.     Execution   Stand at the front edge of a box or benc...
Depth Jump

The depth jump is a plyometric exercise that trains the ability to absorb force and utilize elastic energy to produce greater concentric muscular force.     Execution   Stand at th...
Dip

The dip is a pressing accessory exercise that moves the shoulders through a range of motion not used in weightlifting to build strength and stability.     Execution   On dip bars, ...
Dumbbell External Rotation In Side Plank

The dumbbell external rotation in side plank is a way to sneak in some trunk stability work with your rotator cuff pre-hab.     Execution   Hold yourself in a side plank with the t...
Dumbbell Press In Squat

The dumbbell press in squat is primarily an overhead mobility and stability exercise that can be used as a preparatory exercise before snatch and jerk training sessions.     Execution &n...
Farmer Carry

AKA farmer walk   The farmer carry combines grip work and loading of the trunk, hips and legs to build strength and stability.     Execution   Walk or jog with a weighted im...
Glute-Ham Raise

AKA GHR   The glute-ham raise strengthens and develops stamina in the primarily in the hamstrings, and secondarily in the glutes and back.     Execution   Fix the ankles in ...
Hamstring Curl

AKA Leg curl   Hamstring curls allow direct work of the muscles of the hamstrings group that flex the knee and can help with general knee stability and health.     Execution  ...
Kettlebell Swing

The kettlebell swing is a simple exercise for the hip explosiveness and isometric back arch strength and stamina.     Execution   Stand with a shoulder-width or slightly wider stan...
Lateral Step-up

Lateral Step-up   The lateral step-up is a variation of the step-up that better replicates a squatting motion than the traditional step-up.     Execution   Place one foot on...
Leg Extension

The leg extension is a simple exercise that can be used for knee rehab and pre-hab as well as quad stamina or hypertrophy.     Execution   In a leg extension machine or with a band...
Lunge + Single-Leg RDL

The lunge + single-leg RDL is an easy way to tackle multiple aspects of hip stability and glute development efficiently.     Execution   Holding a dumbbell in one hand, step out in...
Monster Walk

The monster walk is a banded preparation exercise for the glutes/hips.     Execution   Place a mini-band around both legs just below the knees. Alternatively, a longer band can be ...
Overhead Carry + Overhead Squat

The overhead carry + overhead squat is a shoulder stability exercise for the snatch and jerk.     Execution   Load a barbell in the chosen manner (see variations below). For toughe...
Overhead Walking Lunge

The overhead walking lunge adds an element of overhead stability to this simple unilateral leg exercise.     Execution   With one or two implements locked securely overhead in the ...
Reverse Lunge + Step-up

This is a combination exercise that addresses multiple unilateral leg motions and aspects of hip stability and hip and leg strength.     Execution   Standing directly in front of a...
RLE Good Morning

The RLE (rear leg elevated) good morning is a single leg variation of the good morning that places more emphasis on hip stability than posterior chain strength.     Execution   Set...
RLE Stiff-Legged Deadlift

The RLE (rear leg elevated) stiff-legged deadlift is a single leg variation of the stiff-legged deadlift that places more emphasis on hip stability than posterior chain strength.     Exec...
Scap Pull-up Circles

Scap pull-up circles are combination mobility and stability exercise for the shoulders.     Execution   Hang from a pull-up bar with a grip a little outside shoulder width. Using a...
Seated Box Jump

The seated box jump is a variation of the box jump that eliminates the assistance of a countermovement.     Execution   Sit on a small box in front of a taller box. With as little ...
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