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total body

Drop Snatch


Be sure to do this with the wide grip used for snatches and snatch pulls.

High Pulls


High pulls, aka Clean High Pulls. When "Snatch High Pulls" differ from regular high pulls only in that you take the very wide grip you would take for a barbell snatch. You move up through the "pull" motion of a clean or snatch, and then continue to pull upwards with your arms as shown.

Clean Pulls


Clean Pulls, which can be done from the floor, from just below the knee, or from above the knee (hang clean position). It is meant to build the strength of the muscles that contribute to the "pull" portion of a power clean. This is very valuable for both practice of an important skill, and general strength.

Log Flip


Obviously, you need a log (telephone poles work great). These are way harder than flipping tires.

Medicine Ball "Postman" Drill


Throw the medicine ball as far as you can.  As soon as it lands, sprint to it and immediately do 10 pushups.  Repeat. 

Medicine Ball Slam


Slam the medicine ball as hard as you can, making sure to use your whole body.  You should be squatting all the way down when you lift it back up, doing a front squat with it on your way up. 

Kettlebell Swings

The Kettlebell Swing is one of the best total-body workouts.  Stand in a sumo position [legs spread out past hip width] and knees bent, so you'll be squatting down throughout the whole thing.  When you swing the KBell, make sure to go high above your head, rather than just above eye level like many people do.

Other variations include squatting during the "down" movement, and straightening the legs on the "up" movement. Also try alternating hands with each swing, called a Darcy Swing.

Kickover (gymnastic pullover)

This exercise is actually called a pullover and it's taken from gymnastics. For this exercise you will need a pullup bar.  The key is NOT to swing into it, it must be done slowly and precisely.  You will simply raise your legs [keeping them straight] and hips up towards the bar and then thrust yourself over the bar.  It also helps to pull yourself up with your arms slightly.  The other key is to get your hips high. 

The real test is if you can do this on the rings...

Burpees

The objective of this exercise is to jump as high as you can at the top, and also to bring your knees up as high as possible in the "chambering" phase.  The default burpee for Fatal Fitness incorporates a pushup into the exercise.

Deadlift

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