Strength & Conditioning

Certification

Weight Training Exercises and

Exercise Choices
The Olympic Lifts

 The Competitive Olympic Lifts (REFERENCE VIDEO - Competitive Olympic Lifts). The
competitive lifting movements are the Clean, Jerk, and Snatch. These movements require
multiple forms of strength, and are thus useful for training these qualities.

o The Competitive Clean. The Clean is a competitive lifting movement that involves
moving a weighted barbell from the floor to a racked position across the upper chest.
The clean involves two basic components, the pull (a vertical acceleration of the bar)
and a catch (a stabilization of the bar in its final position across the chest, accompanied
by a deep squat and a subsequent rise from the squat after the catch is made).

o The Competitive Clean and Jerk. The Clean and Jerk is a competitive lifting event that
requires the lifter to clean a weighted barbell, and then execute a jerk. The jerk is a
vertical pushing movement, resulting in the bar being held overhead with the arms and
legs fully extended. The movement is initiated with a shallow squat and subsequent
raise, supplying vertical momentum to the bar as the arms begin their movement to an
overhead position.

o The Competitive Snatch. The Snatch is a competitive lifting event that requires the
lifter to move a weighted barbell from the floor to an overhead position in one
continuous movement. Like the clean, the snatch involves two basic components, the
pull and the catch (in the overhead position, again using a deep squat and subsequent
rise). The lifter is required to execute the overhead catch with the arms fully extended,
and is not allowed to catch the bar in a lower position and subsequently raise it.

 Olympic Lifts – Training Modifications. (REFERENCE VIDEO - Competitive Olympic Lifts). The
competitive Olympic lifts are useful as strength development tools. However, the competitive
technical versions of these lifts are often slightly modified when the Olympic lifts are used for
training (rather than competitive) purposes. The single most common modification is the depth
of the squats employed. There are advantages to achieving these deep squat positions in
training, but when training for other sports these advantages can usually be gained elsewhere in
the training program. The high emphasis on deep catch positions is usually unnecessary and not
worth the time investment to teach these techniques. Also, these shallower catch positions are
more specific to most sports and events.
 o The Power Clean. In the power clean (commonly called the clean), the depth of the
squat employed in the catch is much less than in the competitive clean. Usually knee
angles at maximal flexion range from 120-150 degrees, as compared to the competitive
clean where knee angles at maximal flexion are typically less than 90 degrees.

o The Power Jerk. In the power jerk (commonly called the jerk), the overhead catch at
the completion of the jerk is completed in a parallel stance, as opposed to the split
stance used at the completion of a competitive jerk (for this reason, the competitive jerk
is often referred to as a split jerk).

o The Power Snatch. In the power snatch (commonly called the snatch), the depth of the
squat employed in the overhead catch is much less than in the competitive snatch.
Usually knee angles at maximal flexion range from 120-150 degrees, as compared to the
competitive snatch, where knee angles at maximal flexion are typically less than 90
degrees.

 Olympic Lift Derivatives (REFERENCE VIDEO – OLYMPIC LIFT DERIVATIVES)

o Pulls. Often the pull component of the Olympic lifts is executed without the catch, with
the bar being returned to the waist or its starting position at the completion of each
repetition. The pull is a valuable exercise for developing absolute strength and power. It
is also valuable when a less technically complex exercise is desired, or as part of a
teaching progression for teaching the Olympic lifts. Most reactive strength development
in Olympic lifting occurs in the catch, so reactive strength development is compromised
in this exercise.

 The Clean Pull. The clean pull consists of the pulling component of the clean
exercise. It is distinguished by a grip width of approximately shoulder width, as
employed in the clean.

 Snatch Pull. The snatch pull consists of the pulling component of the snatch
exercise. It is distinguished by a very wide grip width (12-24 inches wider than
shoulder width), as employed in the snatch.

o Split Variations. While the power clean and power snatch typically show parallel stances
in the catch positions, split positions can be used. Split positions provide variance in
training and in certain cases may be more specific to the sport or event.
 o Dumbbell Variations. The basic movements of the Olympic lifts can be adapted to
single armed, dumbbell movements. These dumbbell variations are also valuable for
power development. They reduce the opportunity to load, involve less muscle tissue,
and thus result in a reduced global training effect. However, they are safer, provide
variation, and are often a good option when injuries are likely or present.

 Depth Adjustments. Standard and competitive Olympic lifting involves starting with the weight
placed on the floor. However, variations in the starting position can be used to alter the training
effect.

o The Floor. Starting with the weight in its standard position on the floor places a greater
premium on technical execution of the lift, increases opportunity to develop absolute
strength, and employs a larger range of motion. More muscle tissue is involved when
lifting from the floor. For this reason greater global training responses and an earlier
onset of fatigue can be expected. Standard weight plates will locate the bar
approximately 8 inches from the floor. If standard weight plates are not being used and
the resting bar is closer to the floor as a result, it is suggested to begin the lift from mid-
shin level, rather than actually beginning the lift with the bar placed on the floor.
Supports can be used if desired to place the bar at mid-shin level in this case.

o The Knee. In lifting from the knee (actually just below the knee), the second portion of
the pull is emphasized. The diminished pull results in smaller ranges of motion, less
muscle tissues being involved, and lessened technical demand. Lifting from the knee is
often used as a compensating factor for fatigue, simplifying the lift so that training
quality can be preserved. To begin the set of work, the bar can be lifted to knee level, or
the bar may be placed on supports at that level. Due to the decreased distance over
which the bar travels, the weight the athlete is capable of lifting is less when lifting from
the knee than from the floor.

o The Thigh. In lifting from the thigh (specifically mid-thigh level), the final portion of the
pull is emphasized. Here, ranges of motion, quantity of muscle tissue, and technical
demand are decreased further. Lifting from the thigh is often used as a compensating
factor for fatigue. While technical demand is lessened when lifting from the thigh, this
should not be seen as diminishing the need to teach or as a substitute for the proper
execution of the lift. To begin the set of work, the bar can be lifted to thigh level, or the
bar may be placed on supports at that level. Due to the decreased distance over which
the bar travels, the weight the athlete is capable of lifting is less when lifting from the
thigh than from the knee or floor.
• Olympic Administration

o Floor Release. Typically in Olympic lifting, between repetitions, the bar is returned to
or rested on the floor, allowing the lifter a brief period of relaxation and physical
repositioning and resetting prior to the next repetition. The grip may or may not be
released during this time.

o Touch and Go. In the Touch and Go protocol for Olympic lifting, when the weight is
returned to the floor, the plates touch the floor (or supports) lightly, but the lifter is not
allowed to rest the weight on the floor or pause before beginning the next pull. In this
protocol, after each repetition, the bar is returned to the lifter’s waist, at which point
the lifter resets and repositions. Then the descent is resumed, the weight touches the
floor, and the next pull then begins immediately. Touch and Go protocols have the
advantage of producing more significant global adaptations, particularly metabolic
adaptations, since the lifter is never released from the burden of bearing the weight
during the set. Touch and go lifting does accelerate fatigue, but this is not typically a
limiting factor since most Olympic lifting schemes involve low repetition numbers for
each set.

o Catch Depths. When using Olympic lifting for training purposes in other sports and
events, typically the power versions are used and the squat position achieved during the
catch is not deep. The depth of the catch can be adjusted however, to provide variance
in the training program, or to hit certain angles, positions, and depths that are specific
to the sport or event.

o Clean vs. Snatch. When using Olympic lifting for training purposes in other sports and
events, training protocols may call for cleans, snatches, or a combination of the two
exercises. Snatches demonstrate larger ranges of motion, produce higher bar speeds,
and produce more coordinative demand. Cleans permit higher load levels, are simpler
technically, and possibly safer.

o Catch vs. Pull. At certain times in the training program, the catch phase of the lift may
be eliminated, and only the pull executed. Eliminating the catch reduces the forces
associated with the impact of the falling bar during the catch, and diminishes the
reactive strength demands of the exercise. Eliminating the catch makes the lift
technically simpler, while absolute strength and power development can still take place
in a safer, less complex environment. Good programs typically employ the catch in most
instances, but eliminating the catch might be an appropriate strategy when teaching is
taking place, when recovery is being emphasized, or when risk must be minimized.
The Static Lifts

 The Static Lifts

o Characteristics. Static lifts are lifts that feature relatively high loads, and necessarily
slow speeds of movement. For this reason they are the primary method of absolute
strength development in most programs. Static lifts also involve large muscle groups
and large amounts of muscle tissue, resulting in quick fatigue but large global and
metabolic training responses. They typically feature large ranges of motion, and large
ranges of motion are required to encourage the development of positive muscle
architecture and to develop strength in a balanced fashion (repetitive diminished ranges
of motion often result in destructive strength imbalances). These large ranges of motion
employ multiple muscles in functional movement patterns (isolating certain muscles
often results in destructive strength imbalances).

o Gray Areas. While we have documented the characteristics of static lifts, some of the
lifts we will describe may show compromise of these characteristics in some ways. For
example, single leg work involves less muscle tissue than double leg work, so some
might argue that single leg exercises are more regional than they are a true static lift.
We make this point to emphasize that our categorizations are not always precise and
are designed to more effectively communicate concepts to the learner.

 Static Lifting Exercises

o Lower Body Exercises (REFERENCE VIDEO – Static Lifts-Lower Body). Squatting

movements are the predominate category of static lifting exercise for the lower body.
However, various other forms of work can be used in the training program as well.

 Squat Movements

 The Back Squat. The Back Squat is typically the most used static lift for
the lower body, and is the foundational absolute strength development
exercise for the lower body in most programs as well. Its relative
simplicity enables large loads to be achieved. This fact, combined with
the huge amounts of muscle tissue recruited during a squat and the
long times under tension the trained muscle tissues experience, make it
 the single most effective exercise for developing lower body absolute
strength and producing global training adaptations. In most cases the
position achieved in descent is deep, ensuring attainment of large
ranges of motion and minimizing the risk of imbalances developing.

 The Front Squat. The Front Squat shows many of the same benefits as
the back squat. The differing placement of the weight results in a
slightly different training effect, and the loads achievable in the front
squat are less than in the back squat. The exercise is also often used as
a preparatory exercise in teaching progressions for the clean.

 The Snatch Squat. The Snatch Squat may accomplish similar benefits as
other forms of squatting. However, the overhead position of the bar
necessarily results in much lighter loads, and diminished absolute
strength gains and global training adaptations as a result. The position
achieved at descent requires excellent flexibility and high levels of
postural strength, and this lift is often used to train these qualities. The
exercise is also often used as a preparatory exercise in teaching
progressions for the snatch.

 The Half Squat. In the Half Squat, descent is limited and ranges of
motion are decreased. This shifts the eccentric component of the lift to
the anterior thigh (rather than the posterior thigh and gluteal muscles,
where the eccentric forces are maximized in deeper squatting). While
the dangers of diminished ranges of motion in static lifts have been
documented, the need to develop strength at particular joint angles and
in particular positions (according to the specific demands of the sport or
event) make this exercise valuable at times.

 The Split Squat. In the Split Squat, squatting is performed in a split,

rather than a parallel stance. This provides variance in training, and the
split squat is often used to make training more specific in sports where
unilateral movements are prevalent.

 The Single Leg Squat. The Single Leg Squat offers the same
opportunities for training variance and sport specificity that we enjoy
with the Split Squat. However, the elevated positioning of the rear leg
places more loading on the forward leg, producing greater demand and
a more technically complex lift.
 Other Movements

 Straight Leg Dead Lifts. Straight Leg Deadlifts offer an alternative

method for posterior leg development. In this lift the hips and lower
back are isolated. The dangers of such isolation have been documented,
but this exercise does offer an opportunity to supply variance to the
training plan and may be specific to certain sports and events. Flexed
leg versions place less strain on the lower back, at the expense of
diminished hamstring involvement.

 Split Leg Dead Lifts. Split Leg Deadlifts are similar in movement and
purpose to Straight Leg Dead Lifts, but the split stance makes this lift
more specific to sports and events where unilateral movements are
prevalent. Flexed leg versions place less strain on the lower back, at the
expense of diminished hamstring involvement.

 The Stepup. The Stepup offers the opportunity for true single leg work
in a way that is specific to gait and many sport movements.

o Vertical. Stepups can be directed vertically to derive a certain

training effect or for purposes of sport or event specificity.

o Horizontal. Stepups can be directed horizontally to derive a

certain training effect or for purposes of sport or event
specificity.

 The Lunge. The Lunge offers the opportunity for strength development
in a way very specific to gait and many sport movements.

o Return. Lunges may be performed in a return format, where

the lifter returns to the starting position after each repetition.
Returns emphasize the eccentric components of the lift.

o Walks. Lunges may be performed in a walking format, where

the lifter displaces with each lunge and each step. Lunge walks
emphasize the concentric components of the lift.
o Upper Body Exercises (REFERENCE VIDEO – Static Lifts-Upper Body). Upper body
movements in static lifting can be generally classified as presses (pushing movements)
or pulling movements. The ratio of presses to pulling movements is an important
variable in training design, and the program should target certain ratios specific to the
sport or event.

 Press Movements

 The Bench Press. The Bench Press is typically the most used static lift
for the upper body, and is the foundational absolute strength
development exercise for the upper body in most programs as well. Its
relative simplicity enables large loads to be achieved. This fact,
combined with the large amounts of muscle tissue recruited during a
bench press and the long times under tension the trained muscle tissues
experience make it an effective exercise for developing upper body
absolute strength and producing global training adaptations. The lifter’s
chest limits the descent of the bar and restricts the ranges of motion
that can be achieved, which can be a significant problem when high
flexibility and mobility levels are required.

 The Incline Bench Press. The Incline Bench Press offers many of the
same advantages as the Bench Press. The loads athletes can handle in
this exercise are typically less than those used in the bench press, so
opportunities for absolute strength development and the production of
global metabolic response are slightly limited. The Incline Press does
permit greater amplitudes of movement than the bench press, so it may
be a better choice when flexibility and mobility are critical.

 The Behind the Neck Press. The Behind the Neck Press offers many of
the same advantages as the previously discussed pressing exercises. The
loads athletes can handle in this exercise are typically less than those
used in the bench press or incline press, so opportunities for absolute
strength development and the production of global metabolic response
are more severely limited. The lift is frequently used to supply variance
in training, and the overhead finishing position requires and enhances
strength in the torso.
  The Dumbbell Bench Press. In the dumbbell Bench Press, benefits
similar to those gained in the other pressing exercises can be gained.
Using dumbbells in pressing movements allows attainment of maximal
ranges of motion. While the diminished loads used limit chances for
strength development, the unilateral nature of the exercises enhances
balance and stabilization requirements during the lift. This decreases
the amount of weight that can be handled, decreasing global responses
but resulting in enhanced localized responses. In most cases, the palms
face inward toward each other at the low point, and the hands pronate
during ascent, bringing the thumbs near each other at the high point.

 The Dumbbell Incline Bench Press. In the dumbbell Incline press,

balance and stabilization requirements during the lift are increased
further beyond that required in the dumbbell bench press. Hand
movements and pronation patterns usually resemble those used in the
dumbbell bench press.

 Pulling Movements

 Supine Pullovers. Supine Pullovers provide an opportunity to involve

large amounts of muscle tissue in a pulling movement. It is used
frequently in programs to provide contrast when pressing movements
are prevalent.

o Standard. Standard Supine Pullovers involve great amounts of

muscle tissue and serve effectively as an upper body static lift.

o Diagonal. Diagonal Supine Pullovers involve slightly less tissue,

but are typically more functional. The diagonal patterns of
movement are more specific to gait and most sport skills.

 Rows. Rows provide an opportunity to involve large amounts of muscle

tissue in a pulling movement. It is used frequently in programs to
provide contrast when pressing movements are prevalent. They can be
performed from standing, bent-over, or intermediate positions, to
supply variance or specificity to the training program.
o Rotational Lifts (REFERENCE VIDEO – Static Rotational Lifts)

 Rotational Lifts. Rotational lifts are weightlifting exercises designed to train the
athlete’s ability to produce rotational forces, using the muscles of the trunk,
hips and legs. These rotational movements are a critical part of gait and most
sport and event skills.

 Rotational Lifting Exercises

 Russian Twists. Russian Twist offer a simple way to train rotational

movements. The placement of the bar on the shoulders simplifies the
exercise and permits freedom of movement and attainment of large
ranges of motion.

o Full. In Full Russian twists, the athlete rotates through

complete ranges of motion. Emphasis is on the efficiency with
which rotational direction is changed at the end of each
repetition.

o Half. In Half Russian Twists, ranges of motion are diminished.

This may be done for variety, or to achieve strengthening in
certain specific body positions.

 Overhead Twists. Overhead Twists are more complex than Russian

Twists. The overhead positioning of the bar introduces potential
instability, complicating demands on the body’s torso.

o Full. Full Overhead twists emphasize full ranges of motion.

o Half. Half Overhead Twists use reduced ranges of motion, for

variety, or to achieve strengthening in certain specific body
positions.

 Split Russian Twists. Split Russian Twists train rotation in a split

position, and are more specific to sports and events where unilateral
movement is prevalent. Typically rotation is directed only to the side of
the forward knee, to prevent torqueing forces at the knee.
The Ballistic Lifts

 Characteristics. Ballistic lifts are exercises that display high speeds of movement, a large elastic
component, and repeated ballistic movement. They often show reduced ranges of motion, to
prevent the quick onset of fatigue and resultant drops in the athlete’s power output. They must
be done at maximal intensity, and loads should not diminish speeds of movement greatly.

 Ballistic Lifting Exercises. (REFERENCE VIDEO - Ballistic Lifts) Ballistic lifting exercises typically,
but not always, take the form of weighted jumps.

o Squat Jumps. Squat Jumps enable elastic and power training while emphasizing deep
positions. The deeper positions involve more muscle tissue and accelerate the onset of
fatigue, so squat jump repetition numbers (per set) are frequently low compared to
other forms of ballistic lifts, to guard against power output levels falling during the set.

o Half Squat Jumps. Half Squat Jumps enable elastic and power training while
emphasizing the shallow positions that are specific in many sports and events. The
shallower positions involve less muscle tissue and delay the onset of fatigue, making
power output drops less likely. For this reason, half squat jump repetition numbers (per
set) are frequently higher than those used in squat jumps.

o Lunge Jumps. Lunge Jumps enable elastic and power training while emphasizing deep,
split positions. The deeper positions involve more muscle tissue and accelerate the
onset of fatigue, so squat jump repetition numbers (per set) are frequently low
compared to other forms of ballistic lifts, to guard against power output levels falling
during the set.

o Split Jumps. Split Jumps enable elastic and power training while emphasizing the
shallow split positions. The shallower positions involve less muscle tissue and delay the
onset of fatigue, making power output drops less likely. For this reason, split jump
repetition numbers (per set) are frequently higher than those used in lunge jumps.

o Stepup Jumps. Stepup Jumps are another ballistic lift that emphasizes split positions.
The elevated box increases the power component of the exercise, while diminishing the
elastic component slightly.
 o Single Leg Rotational Jumps. Single leg rotational jumps enable specific training of
rotational force production in single support, something hard to achieve in other
exercises.

o Rep Jerks. Rep jerks accomplish similar training effects as the other forms of shallow
depth ballistic lifts, but also allow for upper body involvement.

o Split Rep Jerks. Split Rep jerks accomplish similar training effects as the rep jerks, but
are more specific to sports and events where unilateral movement is prevalent.

o Half Incline Press. The Half Incline Press provides a ballistic lift for the upper body
exclusively. High speeds of movement are used but ranges of motion are cut in half, to
delay the onset of fatigue and ensure maintenance of power output levels.

Regional Lifts

• Characteristics. Regional lifts are lifting exercises that address smaller muscle groups, and
recruit smaller amounts of muscle tissue, resulting in a training effect restricted to some
particular body region. They typically, but not always, show large ranges of motion, and range
from very simple to technically complex and specific. Some of the simpler exercises might
display characteristics that border on static lifting traits. Weight machines may be used, but such
exercises should not dominate the program’s structure. Regional lifts are sometimes used to
train special strength or promote hypertrophy, but in most cases they are combined into circuits
in some way that enables the combination of the exercises to create a significant global,
metabolic training effect.

• Regional Lifting Exercises (REFERENCE VIDEO – Assorted Regional Lifts)

o Lower Body Lifts. Regional lower body lifts can involve various single leg or isolation
type exercises. Unlike static lifts, the lesser loads and smaller muscle groups employed
permit more technical complexity, so combination movements are common.
Occasionally (but not typically) bodyweight might supply sufficient load.

o Upper Body Lifts. Regional upper body lifts can involve various single armed, double
armed, or isolation type exercises. Again, the lesser loads and smaller muscle groups
employed permit more technical complexity, so combination movements are common.
Occasionally (but not typically) bodyweight might supply sufficient load.
o Central Lifts. Central upper body lifts address the body’s core. They typically consist of
variations of flexion and extension movements of the torso. In good training plans, most
of these movements employ twisting movements or multiplanar movements. These
types of movements ensure against imbalanced development, and are more specific to
gait and most sport skills. Occasionally (but not typically) bodyweight might supply
sufficient load.

o Combination Lifts. The lower loads and smaller muscle groups involved in regional lifts
permits more complex movement patterns to be used. These complex movements are
specific and functional. For this reason, combination movements are common and
should be frequently employed. For example, combinations of extension and rotation or
extension and pronation are very common.
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