Gluteals

Modified Deadlift

Body Position: 
Standing closely in front of barbell so that barbell touches chins. Bend knees slightly, flex hips slowly towards 90˚, head looking up, chest out, and shoulder blades pushed back, and grab the bar outside shoulders, arms remain close to the body. Now, upward motion starts by gradually extending hips forward until standing straight. Arms remain close to the body and barbell touches mid-thigh.
Positions: 
Upward motion starts by gradually extending hips forward until standing straight
Video: 

Deadlift

Body Position: 
Standing in front of barbell so that barbell touches chins. Bend knees slightly, flex hips slowly towards 90˚, head looking up, chest out, and shoulder blades pushed back, and grab the bar outside shoulders, arms remain close to the body. Now, upward motion starts by gradually extending hips forward until standing straight. Arms remain close to the body and barbell touches mid-thigh.
Positions: 
Upward motion starts by gradually extending hips forward until standing straight
Video: 

JUMP LUNGES

Prerequisites: 
Lunge
Body Position: 
Repeated split stance jumps are performed with a transition of foot placement at the top of each jump. Ground contact time should be limited, but may be longer than other plyometric jump exercises. The opposite foot should be transitioned in front of the torso with each jump. The arms should also be used to optimize vertical height.
Positions: 
Repeated split stance jumps are performed.
Transition of foot placement at the top of each jump.
The opposite foot should be transitioned in front of the torso with each jump.
Video: 

Box Depth Drops to Vertical Jump

Prerequisites: 
Box Depth Drops to Vertical Jump
Body Position: 
A box no higher than 18 inches should be used for this exercise due to safety reasons and to the fact that the movement would be slowed down to an extent that it would no longer constitute as a plyometric/ballistic for increasing power. A step should be taken off the box (not a jump), and when landing both feet should contact the floor simultaneously. The landing should be absorbed by dropping into a ¼ - ½ squat with proper form; with a rapid vertical jump to follow. The height of the jump may be increased in many individuals if a visual stimulus is provided for them to reach for; such as a ball thrown high to catch, or a marking positioned high on a wall. During the advanced version the arms remain straight (no arm movement) hence not generating momentum.
Positions: 
A box no higher than 18 inches should be used for this exercise.
Take a step off the box
When landing both feet should contact the floor simultaneously.
The landing should be absorbed by dropping into a ¼ - ½ squat.
Perfrom vertical jump with proper arm movement.
Video: 

Push Press

Prerequisites: 
Military Press
Body Position: 
Position bar on top of chest, elbows high facing forward. Retract head back slightly. Dip the body by bending the knees, hips and ankles slightly. Explosively drive upward with the legs, driving the barbell up off the shoulders, vigorously extending arms overhead. Push head through arms so that weight is over shoulders. Return to chest and repeat.
Positions: 
Push-Press_Starting Position
Push-Press_Ending Position
Video: 

DB Jump Squat

Prerequisites: 
Squat, Jump Shrug
Body Position: 
Stand straight, holding dumbbells in both hands, straighten arms so that dumbbells are outside the legs. Bend knees to 90˚, lean back and flex hips until upper body is horizontal to the ground. Keep back straight by keeping the head up, pushing chest out and shoulder blades up. Now, keep the weight on the heels, push explosively vertical through the heels by extending hips forward, landing again in neutral position.
Positions: 
Jump Squat_Starting
Jump Squat_Ending
Video: 

Hang Snatch

Prerequisites: 
Overhead Squat
Body Position: 
Bend knees slightly and hips so barbell touches mid-thigh. Keep shoulders over the bar with the back straight. Jump upwards and shrug the shoulders towards the ears. The barbell moves upward, close to the chest, with the elbows slightly bend. Once the bar surpasses shoulders, arms extend and wrists flip over so that palms face up while the body drops underneath the bar before extending into erect position with arms over the head in a wide grip.
Positions: 
Video: 

Romanian Deadlift (RDL) to Clean Receive

Prerequisites: 
Romanian Deadlift (RDL), Upright Row, Jump Shrug, Front Squat
Body Position: 
In standing position, arms straight and close to the body, barbell touching mid-thigh. Starting downward motion slowly now, with knees slightly bend, flex hips slowly towards 90˚, lowering barbell towards chins, head looking up, chest out, and shoulder blades pushed back. Once hips reach 90˚, upward motion starts by explosively extending hips forward, jumping upwards while shrugging shoulders towards ears. Barbell catapults upwards close to the body. Once barbell reaches chest, the elbows jump underneath the bar to 90 ˚ facing forward, catching barbell on top of the chest.
Positions: 
Deadlift
Video: 

Split Jerk

Prerequisites: 
Lunges
Body Position: 
Barbell lying on chest with elbows horizontal to floor facing forward. With the bar on chest lean butt back a little. Now, explosively extend your hips forward, pushing the barbell upwards and dropping your body underneath it, catching the bar in a lunge position - the front shin vertical to the floor with the front foot flat on the floor, the rear knee is slightly bent with the rear foot positioned on the toes. The bar should be positioned directly over the ears at arms length with the back straight. Push up with both legs. Position feet side by side by bringing the front foot back part way and then the rear foot forward.
Positions: 
Front Squat
Split Jerk
Video: 

Hang Clean

Prerequisites: 
Upright Row, Front Squat, Jump Shrug
Body Position: 
Bend knees and hips so barbell touches mid-thigh. Keep shoulders over the bar with the back straight. Jump upwards and shrug the shoulders towards the ears. The barbell moves upward, close to the chest, with the elbows laterally raised shoulder-height. Once barbell reaches chest, the elbows jump underneath the bar to 90 ˚ facing forward, catching barbell on top of the chest.
Positions: 
Hang Clean_Starting Position
Hang Clean_Intermediate Position
Hang Clean_Ending Position
Video: 
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