1 1/4 Squat

The 1¼ squat is a variation of either the back squat or front squat that focuses on the bottom of the movement.     Execution   Perform the eccentric portion of the back squ...

Back Squat

AKA Squat   The back squat is the most basic strength exercise in weightlifting, and one of the most commonly used exercises other than the competition lifts.     Executi...

Back Squat Jump

The back squat jump is an exercise that trains explosiveness for the squat, the jerk, and the pulls of the snatch and clean.     Execution   Perform a back squat with a c...

Bent Row

AKA Bent-over row, bent forward row   The bent row is a basic back exercise for building horizontal pulling and upper back strength.     Execution   Hold the bar with a clea...

Bulgarian Split Squat

AKA RLE squat   The Bulgarian split squat may be just a joke played on gullible Americans by a visiting Bulgarian coach, but it can still be a useful exercise in some cases.     Ex...

Chin-up

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

Clean-Grip Overhead Squat

AKA Jerk-grip overhead squat, narrow-grip overhead squat, close-grip overhead squat   The clean-grip overhead squat is simply an overhead squat with a narrow grip.       Execu...

Front Squat

The front squat is a basic strength exercise in weightlifting, and one of the most commonly used exercises other than the competition lifts.     Execution   Place the bar...

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....

Lateral Lunge

AKA Side lunge   The lateral lunge is a unilateral leg exercise moving in the frontal instead of saggital plane, emphasizing hip and adductor strength and stability.       Exe...

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.  ...

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...