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Strength and Conditioning|Wyoming Athletics

Lifting Technique

EXPLOSIVE LIFTS


    Power Snatch                                              

    Power Clean                                                 

    Power Clean Low Pull                                

    Power Clean High Pull    

    Squat Clean                                                                           

    Hang Clean       

    Drop Hang Clean

    Hang Snatch    

    Hang Clean Low Pull                                                        

    Hang Clean High Pull

    Snatch Balance

    DB Snatch

    DB Swing

    Clean Complex 1 (Deadlift, High Pull, Power Clean, Front Squat)

    Clean Complex 2 (Jump Shrug, Hang Clean, Front Squat, Push Press)

    Push Press

    Push Jerk

    Max Vertical Jump

    Broad Jump                                                                               

LOWER BODY LIFTS


    Back Squat

    Front Squat

    Overhead Squat

    1+1/2 Squat

    Single Leg squat (free standing, on a box, or holding onto a rack)

    Split Squat

    Bulgarian Split Squat

    Deadlift

    Sumo Deadlift

    Front Lunge

    Walking Lunge

    Reverse Lunge

    Lateral Lunge (Bodyweight, w/dumbbell, or w/bar)

    Stepping Lateral Lunge

    Step Up

    RDL

    SL RDL

    DB SL RDL

    DB Rotating RDL

    Glute Ham

    Partner Glute Ham (on the ground)

    Prone Leg Curl (Double Leg or Single Leg)

    Swiss Ball Leg Curl (Double Leg)

    Swiss Ball Leg Curl (Single Leg)

UPPER BODY LIFTS


    Bench Press

    Close-Grip Bench Press

    DB Bench Press

    DB Alternating Bench Press

    DB Floor Press

    3-Way Push Up

    Medicine Ball Push Up

    Bosu Push-up

    Hand Walks

    Weighted Push Up

    Close-Grip Push Up on DBs

    Incline Press

    DB Incline Press

    DB Alternating Incline Press

    Shoulder Press

    DB Shoulder Press

    3-Way Delt

    Reverse Fly (bentover)

    Bentover Row

    DB Row

    Upright Row

    DB Upright Row

    Plate Raise

    Band Pull Apart

    Barbell Shrug

    Pull Up

    Chin Up

    Horizontal Pull Up

    Lat Pulldown

    Reverse Grip Lat Pulldown

    Dips

    Tricep Pushdown

    DB Overhead Tricep Extension

    Lying Tricep Extension

    DB Bicep Curl

    DB Incline Bicep Curl

    Pinch Grip

    Partner 4-Way Neck

ABS AND LOW BACK


    Reverse Hyper                                                          

    Swiss Ball Reverse Hyper

    Hyper

    Iso Hyper

    Situp

    Alternating Situp

    Seated V Twist

    45 degree twist

    Leg Raise

    Windshield Wipers

    Scissor Kicks

    Lateral Scissor Kicks

    Front Planks

    Side Planks

    Crunches

    Side Crunches

    Reverse Crunches

    Alternating Crunches

    Bicycle

    V-Ups

    Hip Thrusts

    Weighted Situp

    Weighted Toe Touch

    DB Side Bend

    Diagonal Plate Raise

    Landmine

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