Barbell Training

Watch our athlete Sarah perform the Push Press:

Key movement points:
. Hands are placed just outside of the shoulders
. Full grip on the bar
. Feet are hip width apart
. Bar rests on torso with elbows placed slightly in front of the bar
. Torso drops straight down under the bar
. Heels remain in contact with the floor until the knees and hips are at
full extension
. Hips and legs extend explosively, then press overhead
. Straight bar path maintained throughout
. Movement is complete when the knees, hips and arms are at full
extension.

Watch our athlete Sarah perform the power snatch.

Key movement points:
. Feet are hip width stance apart at the start of the movement
. Hook grip
. Wide grip on the bar to ensure the bar rests in the hip crease when
standing
. shoulders slightly in front of the bar at the start of the movement
. Lumbar curve maintained throughout
. Hips and shoulders rise at the same tempo
. heels are flat and arms straight until the hips and legs extend
. torso straightens whilst the hips extend explosively
. the shoulders shrug up then arms pull under quickly
. receive the bar mid overhead squat, then stand
. the bar follows a straight path throughout, over the mid foot
. the movement is complete at a full knee, hip and arm extension

Watch our athlete perform the power clean:

Key movement points:
. Feet are at hip width stance
. hands just outside hips
. Shoulders slightly in front of the bar at the bottom of the movement
. Hook grip on bar
. lumbar curve maintained throughout
. Shoulders and hips rise at the same tempo
. Heels are flat and arms are straight until the hips and arms are fully extended
. The hips extend explosively whilst the shoulders shrug then arms pull
rapidly underneath the bar
. bar is met in a mid-front squat, then stand
. movement is complete when knees and hips are at full extension

Watch our athlete Sarah perform the hang clean and press.

Key movement points:
. Hook grip on bar
. Feet are hip width apart
. The bar is lowered to just above the knees with the arms straight
. Heels flat at all times
. Hips extend rapidly whilst the torso is straightening up
. Shrug the bar up with shoulders then pull under the bar with arms
. Elbows shoot up quickly and torso dips, receiving the bar in a full
front squat, then stand.
. Torso drops straight under bar
. Hips and legs then extend explosively
. Receive the bar in a mid overhead squat
. Movement is complete at full knee, hip and arm extension

Watch our athlete El perform the squat clean.

Key movement points:
. Hook grip on the bar
. Feet at shoulder width stance
. Deadlifting off the floor with the hips and shoulders rising
simultaneously
. Hips extend explosively whilst the torso is rotating to vertical
. Shrug the bar up with shoulders then pull under the bar with arms
. Elbows shoot up quickly, receiving the bar in a partial front squat,
then stand straight up.
. Torso drops straight under bar
. Hips and legs then extend explosively
. Receive the bar at the bottom of a front squat
. Movement is complete at full knee and hip extension

Watch our athlete El perform the push jerk.

Key movement points:
. Hands are placed just outside of the shoulders
. Full grip on the bar
. Feet are hip width apart
. Bar rests on torso with elbows placed slightly in front of the bar
. Torso drops straight down under the bar
. Heels remain in contact with the floor until the knees and hips are at
full extension
. Hips and legs extend explosively, then press overhead
. Straight bar path maintained throughout
. Bar is received in a partial overhead squat
. Movement is complete when the knees, hips and arms are at full
extension.

Watch our athlete El perform the hang snatch.

Key movement points:
. Feet are hip width stance apart at the start of the movement
. Hook grip
. Wide grip on the bar to ensure the bar rests in the hip crease when
standing
. shoulders slightly in front of the bar at the start of the movement
. Lumbar curve maintained throughout
. bar is lowered to just above the knees
. Hips and shoulders rise at the same tempo
. heels are flat and arms straight until the hips and legs extend
. torso straightens whilst the hips extend explosively
. the shoulders shrug up then arms pull under quickly
. receive the bar at the bottom of an overhead squat, then stand
. the bar follows a straight path throughout, over the mid foot
. the movement is complete at a full knee, hip and arm extension

Watch our athlete El perform the hang clean.

Key movement points:
. Hook grip on bar
. Feet are hip width apart
. The bar is lowered to just above the knees with the arms straight
. Heels flat at all times
. Core engaged with natural lumbar curve maintained
. Hips extend rapidly whilst the torso is straightening up
. Shrug the bar up with shoulders then pull under the bar with arms
. Elbows shoot up quickly and torso dips, receiving the bar in a full
front squat, then stand.
. Movement is complete at full knee and hip extension

Watch our athlete Chris perform the strict press.

Key movement points:
. Hands are placed just outside of the shoulders
. Full grip on the bar
. Feet are hip width apart
. Elbows are placed in front of the bar
. Lower body and core remain engaged and static throughout
. Heels remain flat
. Straight bar path over the mid-foot
. Shoulders push up and through the bar
. Movement is complete at full arm extension

Watch our athlete Amie perform the Romanian Deadlift.

Key movement points:
. Hip width stance
. Knees follow the line of toes
. Overhand grip on bar
. Lumbar Curve maintained throughout
. Shoulders back & Chest proud throughout
. The weight is lowered by hinging from hips whilst maintain slight
bend in the knee
. Bar is lowered to below the knee
. Hips and legs extend in a controlled manner
. Movement is complete at full hip and knee extension

Watch our athlete Chris perform the bent over row with a pronated grip.

Key movement points:
. Shoulder width Stance
. Pronated grip over bar
. Hands are shoulder width, or slightly wider apart.
. Flex knees slightly, tilt torso forward so that chest is slightly above parallel to the floor.
. Lumbar curve maintained
. Pull barbell in towards the sternum whilst keeping elbows tight into
the side of the body
. Pause at top of the movement, squeezing the shoulder blades
together
. Lower the bar back to starting position with arms fully extended

Watch our athlete Chris perform the barbell back squat.

Key movement points:
. Shoulder Width Stance
. Bar rests on upper back with a full grip on the bar
. Knees follow the line of the toes
. Lumbar curve maintained throughout
. Hips lower back and down to below the knees
. 3 points of contact with the floor at all times
. ensure that the glutes are activated at the bottom of the movement
. The movement is complete when the knees and hips are at full
extension .

Watch out athlete Chris perform the back rack lunge.

Key movement points:
. Barbell in back rack position
. 1 leg takes step forward
. heel of the front leg remains flat with 3 points of contact with the
floor
. raise the heel of the back leg
. torso dips until the back knee brushes the floor
. the shin of the front leg remains as straight as possible
. the movement is complete at full knee and hip extension

Watch our athlete Amie perform the same deadlift.

Key movement points:
. Wide stance (outside of hips)
. Hands are placed inside the legs, overhand grip on bar
. Knees follow the line of the toes
. Shoulders are placed slightly in front of the bar at the bottom of the
movement
. Hips and shoulders rise at the same tempo
. Lumbar curve maintained throughout
. Hips extend
. Bar follows a straight path over the mid foot
. Movement is complete when the hips and knees are at full extension

Watch our athlete Sarah, perform the sumo deadlift to high pull with our zinc bar and bumper plates

. Wide stance, hands placed inside of legs with overhand grip on the
bar.
. Knees follow the line of the toes
. Shoulders are placed slightly in front of the bar at the bottom of the
movement
. Bar follows a straight path over the mid foot
. Lumbar curve is maintained throughout
. Heels are flat and arms stay straight until the hips and legs extend
. Then shrug with shoulders and pull with the arms
. Elbows move high and out
. The movement is complete when the bar is pulled tight into the
clavicle with the hips, legs and knees at full extension

Watch our athlete Alex, perform the barbell deadlift.

. Hip Width stance
. Overhand grip on bar
. Shoulders are slightly in front of the bar at the bottom of the
movement
. Heels remain flat at all times
. bar follows a straight path over the mid foot throughout
. Lumbar curve maintained
. Hips and shoulders rise at the same tempo
. Movement is complete at full knee and hip extension

Watch our athlete Alex perform the split jerk.

Key movement points:
. Hands are placed just outside of the shoulders
. Full grip on the bar
. Feet are hip width apart
. Bar rests on torso with elbows placed slightly in front of the bar
. Torso drops straight down under the bar
. Heels remain in contact with the floor until the knees and hips are at
full extension
. Hips and legs extend explosively, then press overhead
. Straight bar path maintained throughout
. Bar is received in a split position
. Then bring feet together, one foot at a time
. Movement is complete when the knees, hips and arms are at full
extension.

Watch our athlete Alex perform the Snatch Balance.

Key movement points:
. Feet are hip width stance apart at the start of the movement
. Bar rest on the traps/upper back
. Overhead squat grip
. torso dips straight down underneath the bar whilst the legs and hips
extend explosively
. press under the bar so that it does not move drastically
. feet bounce out to a shoulder width stance
. receive the bar at the bottom of an overhead squat, then stand
. the movement is complete when the hips, knees and arms are fully
extended

Watch our athlete Alex perform the muscle snatch.

Key Movement points:
. Feet are hip width stance apart at the start of the movement
. Hook grip
. Wide grip on the bar to ensure the bar rests in the hip crease when
standing
. shoulders slightly in front of the bar at the start of the movement
. Lumbar curve maintained throughout
. Hips and shoulders rise at the same tempo
. heels are flat and arms straight until the hips and legs extend
. torso straightens whilst the hips extend explosively
. the shoulders shrug up then arms pull under quickly
. pull the bar overhead whilst keeping the legs straight
. the bar follows a straight path throughout, over the mid foot
. the movement is complete at a full knee, hip and arm extension

Watch our athlete Alex perform the muscle clean.

Key movement points:
. Feet are at hip width stance
. hands just outside hips
. Shoulders slightly in front of the bar at the bottom of the movement
. Hook grip on bar
. lumbar curve maintained throughout
. Shoulders and hips rise at the same tempo
. Heels are flat and arms are straight until the hips and arms are fully
extended
. The hips extend explosively whilst the shoulders shrug then arms pull
rapidly underneath the bar
. bar is pulled to the top of front rack position, keeping the legs
straight
. movement is complete when knees and hips are at full extension

Watch our athlete Alex perform the barbell clean and press.

Key Movement Points:
. Hook grip on the bar
. Feet at shoulder width stance
. Deadlifting off the floor with the hips and shoulders rising
simultaneously
. Hips extend explosively whilst the torso is rotating to vertical
. Shrug the bar up with shoulders then pull under the bar with arms
. Elbows shoot up quickly, receiving the bar in a partial front squat,
then stand straight up.
. Torso drops straight under bar
. Hips and legs then extend explosively
. Receive the bar in a mid overhead squat
. Movement is complete at full knee, hip and arm extension

Watch our athlete Chris perform the Barbell Strict Press

Key Movement Points:
. Hands are placed just outside of the shoulders
. Full grip on the bar
. Feet are hip width apart
. Elbows are placed in front of the bar
. Lower body and core remain engaged and static throughout
. Heels remain flat
. Straight bar path over the mid-foot
. Shoulders push up and through the bar
. Movement is complete at full arm extension

Watch our athlete Chris, perform the incline barbell bench press with our zinc bar and bumper plates.

. Grip the bar slightly wider than shoulder width apart
. Arms are fully extended at the start of the movement, feet planted,
glutes engaged and shoulder blades pulled into the bench.
. The shoulders and hips remain in contact with the bench at all times
. Elbows stay close to the body
. Forearms remain as straight as possible throughout the movement
. Straight bar path throughout, lowering to the mid chest
. The movement is complete at full arm extension

Watch our athlete Chris, perform the incline barbell bench press with our zinc bar and bumper plates.

. Grip the bar slightly wider than shoulder width apart
. Arms are fully extended at the start of the movement, feet planted,
glutes engaged and shoulder blades pulled into the bench.
. The shoulders and hips remain in contact with the bench at all times
. Elbows stay close to the body
. Forearms remain as straight as possible throughout the movement
. Straight bar path throughout, lowering to the mid chest
. The movement is complete at full arm extension

Watch our athlete Sarah, perform the front rack lunge with our zinc barbell and bumper plates.

. Hands are in front rack position, elbows are high with loose fingertips
round the bar
. 1 leg takes step forward
. Heel of the front leg is flat
. Heel of the back leg raises
. Torso dips until the back knee brushes off the floor
. The shin of the front leg remains as straight as possible
. The movement is complete at full hip and knee extension.

Watch our athlete El, perform the front rack reverse lunge with our zinc barbell and bumper plates.

. Hands are in front rack position, elbows are high with loose fingertips
round the bar
. 1 leg takes step back
. Heel of the front leg is flat
. Heel of the back leg raises
. Torso dips until the back knee brushes off the floor
. The shin of the front leg remains as straight as possible
. The movement is complete at full hip and knee extension.

Watch our athlete Chris, perform the bicep curl with our zinc bar and bumper plates.

. Hands are hip width apart with shoulders pulled back and chest proud
. Full (supinated) grip on bar
. Bar is pulled up to below chin whilst keeping elbows tight to the body, refrain from swinging with core

Watch our athlete Amie, perform the front squat with our zinc barbell and bumpers.

. Shoulder width stance
. Front rack set-up, hands just outside shoulders with a loose fingertip
grip and keeping the elbows high
. Knees follow the line of the toes
. Lumbar curve maintained throughout
. Hips lower back and down to below the knees
. 3 points of contact with the floor at all times
. ensure that the glutes are activated at the bottom of the movement
. The movement is complete when the knees and hips are at full
extension

Watch our athlete Alex, perform the overhead squat.

. Shoulder width stance
. Wide grip on the bar
. The shoulders are stable, pushing up into the bar
. Armpits facing forward
. Knees follow the line of the toes
. Lumbar curve maintained throughout
. Hips lower back and down to below the knees
. 3 points of the contact with the floor at all times
. Bar follows a straight path over the mid foot
. The movement is complete when the knees and hips are fully
extended

Watch our athlete Alex, perform the overhead forward lunge.

. Wide grip (outside of shoulders) on the bar
. The shoulders push up into the bar
. Armpits are facing forward throughout the movement
. 1 leg takes step forward
. Heel of front leg remains flat
. Heel of the back leg raises
. The torso dips until the back knee brushes off the floor
. The shin of the front leg remains as straight as possible
. The movement is complete at full hip and knee extension

Watch our athlete Sarah, perform the overhead reverse lunge with our zinc barbell and bumper plates.

. Wide grip (outside of shoulders) on the bar
. The shoulders push up into the bar
. Armpits are facing forward throughout the movement
. 1 leg takes step back
. Heel of front leg remains flat
. Heel of the back leg raises
. The torso dips until the back knee brushes off the floor
. The shin of the front leg remains as straight as possible
. The movement is complete at full hip and knee extension

Watch our athlete Alex perform the back rack reverse lunge.

. Barbell in back rack position
. 1 leg takes step back
. heel of the front leg remains flat with 3 points of contact with the
floor
. raise the heel of the back leg
. torso dips until the back knee brushes the floor
. the shin of the front leg remains as straight as possible
. the movement is complete at full knee and hip extension

Watch our athlete El, perform the hip thrust with our zinc barbell and bumper plates.

. Start movement seated on the floor, knees bent, feet planted with the
barbell resting just below the hips.
. Lean back so that top of shoulders are resting on bench, pull bar in to
sit above the hips.
. Drive hips up straight in the air lifting the bar, shoulders remain
pressed into the bench.
. Knees should form a 90 degree angle at the top of the movement
with a straight line formed from the shoulders to the knees.
. Squeeze glutes at top of movement and pause, before slowly
lowering the hips back to the starting position

Watch our athlete El, perform the barbell good morning.

. Hip Width Stance
. Bar in back rack position
. Slight bend in knees
. Push the hips back
. Lumbar curve is maintained throughout
. Keep chest proud then descend until chest is parallel with the floor
. Return to starting position in a controlled manner
. The movement is complete at full hip and knee extension

Watch our athlete Sarah, perform the thruster with our zinc barbell and bumper plates.

. Shoulder width stance
. Full grip on the bar, hands are placed just outside the shoulders
. Bar sits in the front rack position with elbows out in front of the bar
. Lumbar curve maintained
. Hips fall back and down below the knees
. Knees follow the line of the toes
. Hips and legs extend explosively, then press above head
. Bar follows a straight path throughout the movement
. The movement is complete when the knees, hips and arms are fully
extended