After your mobility and stability work, use these drills to improve your Olympic lifting technique.
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This bottom-up squat is great for training the midrange or lockout of the squat if that's your sticking point. It's also a great quad builder.
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Crossover sled pulls add a lateral force production tool to your sled training toolbox.
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Ramp up the unilateral intensity or bring up your weak side by pushing with the same leg, then switch legs and repeat.
This variation simulates a decline pullover (more range of motion) but with extra core engagement. NFL athlete Jarius Wynn demonstrates.
Add an upper-body and core challenge to your sled drags with this tough variation.
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Squat backwards to build stability and strength. Here's how.
Already good at pistol squats? Showoff. Now try this advanced variation.
With the squat, you want to break from the knees and hips at the same time. This plyo drill can teach the correct movement pattern and fix bad patterns.
Ramp up the difficulty of the pistol squat with this variation.
The pistol squat requires mobility, strength, and balance. If you're not there yet, try the box squat version. Progress by using a lower box.
Trying to hit a full pistol squat but having trouble? Use this regression, then progress by using the straps as little as possible.
This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.
If you can bench press two 90 pound dumbbells, you should be able to single-arm bench press a 90 pound dumbbell. If not, your core is too weak.
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Train your core anywhere with this exercise. Add a weight vest to make it tougher. Do it from your knees if it's too difficult.
This movement looks like a rear delt exercise, and it is. But it's also a powerful anti-rotation core exercise.
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Rotational core exercise. You need them. Try one of these.
Are you good at ab wheel rollouts? Then ramp up your core work with this exercise.