Full Body and Power Exercises 49 Moves With How-To Steps

Also works chest, quads, glutes, triceps and shoulders.

Dropping to the floor for a push-up, then jumping back up with your hands overhead. The classic full-body conditioning exercise.

How to do it

1. Stand tall, then squat down and put your hands on the floor.
2. Jump your feet back into a push-up position and lower your chest to the floor.
3. Push up and jump your feet back in under you.
4. Jump up with your hands overhead, then go straight into the next rep.

Keep in mind

• Keep a steady rhythm rather than sprinting the first five.
• Step your feet back and in instead of jumping to make it easier.

Also works chest, quads, glutes, triceps and shoulders.

A burpee followed by a jump onto a box and off the other side. A hard conditioning exercise.

How to do it

1. Stand facing a box and do a burpee, chest to the floor.
2. Jump your feet in and stand up facing the box.
3. Jump up onto the box and land softly.
4. Step or jump down the other side, turn around, and repeat.

Keep in mind

• Step down off the box when you tire. Jumping down is where landings go wrong.
• Land on the box in a quarter squat, not folded in half.

Watch a demo on YouTube

A burpee followed by a sideways jump over a line, bar or low object. A conditioning exercise with a change of direction.

How to do it

1. Do a burpee beside a line or low object, chest to the floor.
2. Jump your feet in and stand up.
3. Jump sideways over the line and land softly.
4. Do the next burpee on that side and jump back over.

Keep in mind

• Land softly with your knees bent.
• Keep the object low. The jump is about direction, not height.

Watch a demo on YouTube

Also works quads, glutes, hamstrings, traps, lower back and shoulders.

Pulling a barbell from the floor to your shoulders in one movement and catching it in a full squat. The classic Olympic lift for full-body power.

How to do it

1. Stand with the bar over the middle of your feet and take a grip just outside your legs, back flat and chest up.
2. Push the floor away to lift the bar past your knees, keeping it close.
3. Drive your hips forward hard and shrug, then pull yourself under the bar.
4. Catch it on the front of your shoulders with your elbows high, in a full squat.
5. Stand up out of the squat, then lower the bar to the floor.

Keep in mind

• The hips send the bar up. The arms only pull you under it.
• Elbows up fast in the catch so the bar sits on your shoulders, not your wrists.
• Learn the front squat and the hang clean first.

Also works shoulders, quads, glutes, traps, triceps and lower back.

A clean to the shoulders followed by a jerk overhead. The heaviest of the Olympic lifts, working the whole body.

How to do it

1. Clean the bar from the floor to the front of your shoulders, catching it in a squat and standing up.
2. Reset your grip and stand tall with your elbows slightly down.
3. Dip a few inches, then drive hard through your legs to send the bar up off your shoulders.
4. Split or dip under the bar and catch it overhead with straight arms.
5. Bring your feet together and stand tall, then lower the bar.

Keep in mind

• Two separate lifts. Take a breath between the clean and the jerk.
• The legs put the bar overhead in the jerk. The arms only lock it out.

Also works quads, hamstrings, glutes, chest, shoulders, triceps and upper back.

A burpee holding two dumbbells that finishes with both dumbbells swung overhead. A brutal full-body conditioning exercise.

How to do it

1. Stand with a dumbbell on the floor beside each foot, then squat down and grip them.
2. Jump your feet back and do a push-up on the dumbbells.
3. Jump your feet back in, then swing both dumbbells between your legs and overhead in one movement.
4. Lower the dumbbells to the floor and repeat.

Keep in mind

• The swing overhead is a hip drive, not a front raise. Snap the hips.
• Hexagonal dumbbells will not roll under your hands.

Watch a demo on YouTube

Also works shoulders, glutes, hamstrings and traps.

Pulling two dumbbells from the floor to your shoulders in one movement. A hip-driven full-body lift.

How to do it

1. Stand with a dumbbell on the floor beside each foot and hinge down to grip them, back flat.
2. Drive through your legs and hips to pull the dumbbells up close to your body.
3. As they pass your chest, pull your elbows under and catch them at your shoulders with a small dip.
4. Stand tall, then lower the dumbbells to the floor and repeat.

Keep in mind

• The hips do the lifting. The arms only guide the dumbbells to your shoulders.
• Log the weight of one dumbbell. SetLift counts both.

Watch a demo on YouTube

Also works shoulders, quads, glutes and traps.

Cleaning two dumbbells to your shoulders, then pressing them overhead. A full-body lift that finishes with straight arms.

How to do it

1. Stand with a dumbbell in each hand at your sides and your feet about shoulder width apart.
2. Hinge at the hips to lower the dumbbells to about knee height.
3. Drive your hips forward and pull the dumbbells up to your shoulders, catching them with your elbows up.
4. Press both dumbbells straight up until your arms are straight overhead.
5. Lower them to your shoulders, then back to your sides, and repeat.

Keep in mind

• The hips do the clean. If you are curling the dumbbells up, go lighter.
• Log the weight of one dumbbell. SetLift counts both.

Also works shoulders, quads, glutes, triceps and traps.

A front squat holding dumbbells at your shoulders that flows straight into an overhead press as you stand. A full-body exercise that leaves nothing out.

How to do it

1. Hold a dumbbell at each shoulder and stand with your feet about shoulder width apart.
2. Squat down until your thighs are at least parallel to the floor.
3. Drive up hard and press the dumbbells overhead in one motion as you stand.
4. Lower the dumbbells to your shoulders as you sink into the next squat.

Keep in mind

• One smooth movement. The squat drive is what presses the weight.
• Keep your elbows up in the squat so the dumbbells stay on your shoulders.

Watch a demo on YouTube

Also works quads, glutes, traps, hamstrings, lower back and shoulders.

A clean starting from the hang, above the knees, caught on the shoulders in a full squat. The clean without the pull from the floor.

How to do it

1. Stand tall holding the bar with a shoulder-width grip, then push your hips back to lower it to just above your knees.
2. Drive your hips forward hard and shrug, keeping the bar close.
3. Pull yourself under the bar and catch it on the front of your shoulders with your elbows high, in a full squat.
4. Stand up, then lower the bar to the hang and repeat.

Keep in mind

• Elbows up fast in the catch.
• Keep the bar close to your body on the way up.

Also works quads, glutes, traps, hamstrings and lower back.

A clean starting from the hang, above the knees, caught in a quarter squat. The most common way to learn the clean.

How to do it

1. Stand tall holding the bar with a shoulder-width grip, then push your hips back to lower it to just above your knees.
2. Drive your hips forward hard and shrug, keeping the bar close.
3. Pull your elbows under the bar and catch it on the front of your shoulders in a quarter squat.
4. Stand up tall, then lower the bar to the hang and repeat.

Keep in mind

• The catch is a quarter squat. That is what makes it a power clean.
• The hips send the bar up. The arms only pull you under it.

Also works shoulders, glutes, hamstrings and traps.

Pulling a kettlebell from between your legs to your shoulder in one movement, one hand at a time. A hip-driven lift that sets up presses and squats.

How to do it

1. Stand with your feet about shoulder width apart and hike the bell back between your legs with one hand.
2. Snap your hips forward to drive the bell up.
3. As it rises, pull your elbow in and let the bell roll around your wrist to land softly at your shoulder.
4. Drop it back between your legs and repeat. Finish the set, then switch hands.

Keep in mind

• Keep the bell close to your body so it does not bang your forearm.
• Log reps for one side. SetLift counts the other side for you.

Also works shoulders, quads, glutes and traps.

Cleaning two kettlebells to your shoulders, then pressing them overhead. A full-body lift that finishes on the shoulders.

How to do it

1. Stand over two kettlebells with your feet about shoulder width apart, and hinge down to grip one in each hand.
2. Swing them back between your legs, then snap your hips forward and bring the bells up to your shoulders.
3. Let the bells settle in the rack with your wrists straight and your elbows tucked.
4. Brace, then press both bells straight up until your arms are straight overhead.
5. Lower them to the rack, then swing them back down and repeat.

Keep in mind

• A strict press after every clean. If you need leg drive, use lighter bells.
• Log the weight of one kettlebell. SetLift counts both.

Also works shoulders, glutes, hamstrings and traps.

Swinging a kettlebell from between your legs all the way overhead in one movement, one hand at a time. The most explosive kettlebell lift.

How to do it

1. Stand with your feet about shoulder width apart and hike the bell back between your legs with one hand.
2. Snap your hips forward hard to drive the bell up.
3. As it rises past your chest, pull your elbow in and punch your hand up so the bell settles on the back of your forearm overhead.
4. Let the bell fall back to the swing and repeat. Finish the set, then switch hands.

Keep in mind

• Punch through at the top so the bell lands softly rather than flipping over your wrist.
• Learn the swing and the clean before the snatch.

Watch a demo on YouTube

Also works shoulders, chest and quads.

A push-up on dumbbells, a row with each arm, then a clean and press overhead. A full-body exercise that combines four movements in one rep.

How to do it

1. Get into a push-up position with a hand on each dumbbell and do a push-up.
2. Row one dumbbell to your ribs, then the other, keeping your hips square.
3. Jump your feet in, clean the dumbbells to your shoulders, and press them overhead.
4. Lower the dumbbells to the floor and repeat.

Keep in mind

• Hips stay square during the rows. Wide feet help.
• Keep the reps smooth rather than fast. Four movements are enough without rushing.

Watch a demo on YouTube

Also works shoulders, traps, glutes, hamstrings and lower back.

A snatch where you keep pulling the bar all the way overhead with no drop under it. Teaches the pull and strengthens the shoulders and upper back.

How to do it

1. Stand with the bar over the middle of your feet and take a wide snatch grip.
2. Pull the bar from the floor past your knees, then drive your hips forward and shrug.
3. Keep pulling with your arms, elbows high, and turn the bar over to lock it out overhead without bending your knees.
4. Lower the bar under control and repeat.

Keep in mind

• No re-bend of the knees. The whole point is finishing with the arms and shoulders.
• Light weight. This is a technique and strength drill, not a max lift.

Also works quads, glutes, traps, hamstrings, lower back and shoulders.

A clean from the floor caught on the shoulders in a quarter squat. The most common barbell power exercise.

How to do it

1. Stand with the bar over the middle of your feet and take a grip just outside your legs, back flat and chest up.
2. Push the floor away to lift the bar past your knees, keeping it close.
3. Drive your hips forward hard and shrug, then pull your elbows under the bar.
4. Catch it on the front of your shoulders in a quarter squat, then stand up tall.

Keep in mind

• The catch is a quarter squat, not a full one.
• The hips send the bar up. The arms only pull you under it.
• Keep the bar close from the floor to the shoulders.

Watch a demo on YouTube

Also works shoulders, triceps, quads, glutes and traps.

Driving a barbell overhead from the shoulders with a dip and drive of the legs, then dropping under it into a quarter squat. Puts more weight overhead than a push press.

How to do it

1. Stand with the bar on the front of your shoulders, hands just wider than shoulder width.
2. Dip a few inches by bending your knees, keeping your torso upright.
3. Drive hard through your legs to send the bar up, then dip again under it and catch it overhead with straight arms.
4. Stand up tall, then lower the bar to your shoulders.

Keep in mind

• The second dip is what separates it from a push press. You drop under the bar rather than pressing it out.
• Keep your torso upright in both dips.

Also works traps, core and quads.

Cleaning a sandbag from the floor to your shoulder or chest and carrying it for distance. A full-body strength and conditioning exercise.

How to do it

1. Straddle the bag, hinge down with a flat back, and get your hands or arms under it.
2. Drive through your legs and hips to pull the bag up, and catch it on a shoulder or hugged to your chest.
3. Stand tall and walk the set distance with your core braced.
4. Lower the bag to the floor under control.

Keep in mind

• Keep your back flat when picking it up. A sandbag punishes a rounded back.
• Switch shoulders each carry.

Watch a demo on YouTube

Also works quads, glutes, hamstrings and calves.

Pulling a loaded sled toward you or behind you with a strap or rope for distance. Works the legs and back with no lowering half to make you sore.

How to do it

1. Attach the strap to the sled and either face it holding the strap, or face away with the strap over your shoulders or at your waist.
2. Lean away from the sled and brace your core.
3. Walk backward pulling it toward you, or walk forward dragging it, with short powerful steps.
4. Log the distance you covered.

Keep in mind

• Lean into the pull and keep your steps short.
• Backward pulls are kind to the knees.

Watch a demo on YouTube

Also works quads, glutes, hamstrings and calves.

Pushing a loaded sled for distance. Works the legs and lungs, with no lowering half to make you sore.

How to do it

1. Grip the sled handles with your arms straight or bent, and lean into it with your body in one line.
2. Brace your core and keep your back flat.
3. Drive the sled forward with short powerful steps, pushing through the balls of your feet.
4. Log the distance you covered.

Keep in mind

• Lean in and keep your hips low. Standing tall behind the sled wastes your legs.
• Short quick steps beat long strides.

Also works quads, glutes, traps, shoulders, hamstrings and lower back.

Pulling a barbell from the floor to overhead in one movement and catching it in a full squat. The most technical Olympic lift.

How to do it

1. Stand with the bar over the middle of your feet and take a wide snatch grip, back flat and chest up.
2. Push the floor away to lift the bar past your knees, keeping it close.
3. Drive your hips forward hard and shrug, then pull yourself under the bar.
4. Catch it overhead with straight arms in a full squat.
5. Stand up out of the squat, then lower the bar to the floor.

Keep in mind

• Learn the overhead squat, the snatch balance and the hang snatch first.
• Keep the bar close to your body from the floor to overhead.

Also works shoulders, quads, glutes, traps and triceps.

Driving a barbell overhead from the shoulders and splitting your feet front and back to catch it. The way most heavy jerks are done.

How to do it

1. Stand with the bar on the front of your shoulders, hands just wider than shoulder width.
2. Dip a few inches by bending your knees, keeping your torso upright.
3. Drive hard through your legs to send the bar up, and split your feet, one forward and one back, catching the bar overhead with straight arms.
4. Bring your front foot back and your back foot forward to stand tall, then lower the bar.

Keep in mind

• Land on a flat front foot and the ball of the back foot, with the bar over the middle of your body.
• Practise the footwork with an empty bar until it is automatic.

Also works shoulders, quads, glutes, triceps and traps.

A barbell front squat that flows straight into an overhead press as you stand. One of the hardest full-body exercises.

How to do it

1. Stand with the bar on the front of your shoulders, elbows high, feet about shoulder width apart.
2. Squat down until your thighs are at least parallel to the floor.
3. Drive up hard and press the bar overhead in one motion as you stand.
4. Lower the bar to your shoulders as you sink into the next squat.

Keep in mind

• One smooth movement. The squat drive presses the bar.
• Elbows up in the squat so the bar stays on your shoulders.

Also works core and shoulders.

Standing up from lying on your back while holding a kettlebell straight overhead, then lying back down, one step at a time. A full-body exercise that builds stability everywhere.

How to do it

1. Lie on your back holding a kettlebell straight up in one hand, with the knee on that side bent and the other arm and leg out at 45 degrees.
2. Roll up onto the opposite elbow, then onto that hand, keeping the bell pointed at the ceiling.
3. Lift your hips, sweep the straight leg back under you to a kneeling position, and straighten your torso.
4. Stand up from the lunge, still holding the bell overhead.
5. Reverse every step to lie back down. Finish the set, then switch hands.

Keep in mind

• Eyes on the bell the whole way up and down.
• Learn it with a shoe balanced on your fist before a kettlebell.
• Log reps for one side. SetLift counts the other side for you.

Also works quads, hamstrings, glutes and lats.

Climbing on a vertical machine that moves your arms and legs in opposite directions. A full-body cardio machine.

How to do it

1. Strap your feet into the pedals and grip the handles at about shoulder height.
2. Set the resistance and stand tall against the machine.
3. Drive one leg down while pulling the opposite handle down, then switch, in a climbing rhythm.
4. Keep going for the set time.

Keep in mind

• Long strides work more muscle, short strides go faster.
• Keep your hips close to the machine.

Watch a demo on YouTube

Also works quads, glutes and hamstrings.

A standing long jump against a band around your waist anchored behind you. Builds explosive hip power.

How to do it

1. Anchor a band behind you and loop it around your waist, then step forward until it is taut.
2. Stand with your feet hip width apart, swing your arms back and bend your knees.
3. Jump forward as far as you can against the band, driving your arms forward.
4. Land softly with your knees bent, then walk back and reset.

Keep in mind

• Stick the landing before you move. A wobbly landing is a missed rep.
• Full effort on every jump, with a real rest between them.

Watch a demo on YouTube

Also works abductors.

Jumping sideways from one leg to the other against a band around your waist. Builds side-to-side power in the hips.

How to do it

1. Anchor a band to one side of you and loop it around your waist, then step away until it is taut.
2. Stand on the leg nearest the anchor with the knee slightly bent.
3. Jump sideways away from the anchor onto the other leg, landing softly.
4. Step back and repeat. Finish the set, then switch sides.

Keep in mind

• Land with the knee over the foot, not caving in.
• Stick each landing before the next jump.

Watch a demo on YouTube

Also works calves.

Quick small jumps on the balls of your feet against a band around your waist anchored above or beside you. Builds stiffness and spring in the calves.

How to do it

1. Loop a band around your waist with the anchor pulling you down or to one side, and stand tall.
2. Keep your legs nearly straight and bounce on the balls of your feet.
3. Spend as little time on the floor as you can, like a pogo stick.
4. Keep going for the set, counting each jump as one rep.

Keep in mind

• Stiff ankles and quick contacts. The knees barely bend.
• Land on the balls of your feet, never flat.

Watch a demo on YouTube

Also works quads, glutes, hamstrings and calves.

Jumping from the floor onto a box and landing softly on top. Builds explosive leg power.

How to do it

1. Stand facing a box about an arm length away with your feet hip width apart.
2. Swing your arms back and bend your knees, then jump up onto the box, driving your arms forward.
3. Land softly on the whole of both feet with your knees bent.
4. Stand up tall on the box, then step down and reset.

Keep in mind

• Step down, do not jump down. The landing from a box is where people get hurt.
• A higher box is not a better jump. Land in a quarter squat, not folded in half.

Also works quads and glutes.

A standing long jump for distance. Builds explosive hip power.

How to do it

1. Stand with your feet hip width apart, swing your arms back and bend your knees.
2. Jump forward as far as you can, driving your arms forward and extending your hips fully.
3. Land softly with your knees bent and your chest up.
4. Stick the landing, then walk back and reset.

Keep in mind

• Full effort on every jump, with a real rest between them.
• Stick the landing before you move. A stumble is a missed rep.

Watch a demo on YouTube

Also works chest and triceps.

A push-up where you push hard enough to clap your hands together before landing. Builds upper-body power.

How to do it

1. Set up in a push-up position with your hands a little wider than your shoulders.
2. Lower your chest to the floor under control.
3. Push up as hard as you can so your hands leave the floor, and clap them together.
4. Land softly with your elbows bent and go straight into the next rep.

Keep in mind

• Land with soft elbows, never straight arms.
• Get comfortable with the plyo push-up first. The clap only fits once you have plenty of air time.

Also works hamstrings, glutes, quads, back and traps.

The pull of a clean without catching the bar, driving it as high as you can with straight arms. Builds the power for cleans and deadlifts.

How to do it

1. Set up as for a clean, with the bar over the middle of your feet and a shoulder-width grip.
2. Push the floor away to lift the bar to your knees with a flat back.
3. As the bar passes your thighs, drive your hips forward hard and shrug your shoulders, coming up onto your toes.
4. Let the bar rise with straight arms, then lower it under control back to the floor.

Keep in mind

• The arms stay straight. The hips and shrug send the bar up.
• Keep the bar close to your body the whole way.

Watch a demo on YouTube

Also works quads and calves.

Stepping off a box and jumping straight up the instant you land. The most demanding jump for building reactive power.

How to do it

1. Stand on a box between knee and hip height.
2. Step off, not jump off, and land on the balls of both feet with your knees soft.
3. The instant you land, jump straight up as high as you can.
4. Land softly, then get back on the box and reset.

Keep in mind

• Short contact with the floor is the whole point. If you sink and pause, lower the box.
• Low reps, full rest. This is hard on the joints.

Watch a demo on YouTube

Also works shoulders, glutes, traps, hamstrings and quads.

Pulling a dumbbell from the floor to overhead in one movement with one arm. A hip-driven power exercise.

How to do it

1. Stand with the dumbbell on the floor between your feet, feet about shoulder width apart.
2. Hinge down with a flat back and grip the dumbbell with one hand.
3. Drive through your legs and hips to pull the dumbbell up close to your body, then punch it overhead to a straight arm.
4. Lower it under control back to the floor. Switch hands each rep or each set.

Keep in mind

• The hips do the lifting. The arm only guides the dumbbell up and locks it out.
• Keep the dumbbell close to your body on the way up.

Also works hamstrings, glutes, quads, back, shoulders and traps.

A snatch starting from the hang, above the knees, and caught overhead in a partial squat. A fast full-body power exercise.

How to do it

1. Stand tall with a wide snatch grip, then push your hips back to lower the bar to just above your knees.
2. Drive your hips forward hard and shrug, keeping the bar close as it rises.
3. Pull yourself under the bar and catch it overhead with straight arms in a quarter squat.
4. Stand up tall, then lower the bar to the hang and repeat.

Keep in mind

• The catch is a quarter squat, not a full one. That is what makes it a power snatch.
• Keep the bar close to your body the whole way up.

Watch a demo on YouTube

Also works hamstrings, glutes, quads, back, shoulders and traps.

A snatch starting from the hang, above the knees, and caught overhead in a full squat. The snatch without the pull from the floor.

How to do it

1. Stand tall with a wide snatch grip, then push your hips back to lower the bar to just above your knees.
2. Drive your hips forward hard and shrug, keeping the bar close as it rises.
3. Pull yourself under the bar and catch it overhead with straight arms in a full squat.
4. Stand up out of the squat, then lower the bar to the hang and repeat.

Keep in mind

• Practise overhead squats first. The catch position is the hard part.
• Keep the bar close to your body the whole way up.

Also works quads and glutes.

A bodyweight squat that finishes with a jump. Builds explosive leg power.

How to do it

1. Stand with your feet about shoulder width apart.
2. Sit into a quarter squat, swinging your arms back.
3. Jump straight up as high as you can, driving your arms up.
4. Land softly with your knees bent and go straight into the next rep.

Keep in mind

• Land softly on the balls of your feet and sink into the landing.
• Knees track over your toes on every landing.

Also works quads.

Jumping sideways onto a box and landing softly on top. Builds side-to-side leg power.

How to do it

1. Stand side-on to a low box with your feet hip width apart.
2. Bend your knees and jump sideways up onto the box, landing softly on both feet.
3. Stand up tall on the box.
4. Step down and reset. Finish the set, then jump from the other side.

Keep in mind

• Step down, do not jump down.
• A low box. Side jumps do not need height.

Watch a demo on YouTube

Also works quads, hamstrings, glutes and shoulders.

Lifting a medicine ball from the floor to your shoulders in one fast movement, catching it in a squat. A full-body power exercise.

How to do it

1. Stand with the ball on the floor between your feet, feet about shoulder width apart.
2. Squat down and grip the ball with both hands, back flat.
3. Drive through your legs and hips to pull the ball up, then flip your hands under it and catch it at your shoulders in a squat.
4. Stand up tall, then lower the ball to the floor and repeat.

Keep in mind

• The hips do the lifting. The arms only guide the ball to the catch.
• Catch in a squat, not by curling the ball up.

Watch a demo on YouTube

Also works core.

Throwing a medicine ball sideways into a wall by turning your hips and torso. Builds rotational power in the core.

How to do it

1. Stand side-on to a wall a few feet away, holding the ball at your hip furthest from the wall.
2. Turn your hips and torso toward the wall, driving off your back foot.
3. Throw the ball hard into the wall.
4. Catch it or pick it up and reset. Finish the set, then face the other way.

Keep in mind

• The throw comes from the hips turning, not the arms swinging.
• Full effort on every throw.

Also works core.

Lifting a medicine ball overhead and slamming it into the floor as hard as you can. Works the whole core and back with full effort.

How to do it

1. Stand with your feet about shoulder width apart, holding the ball in both hands.
2. Reach the ball up overhead, rising onto your toes.
3. Slam it into the floor in front of you as hard as you can, folding at the hips and bending your knees.
4. Pick it up and repeat.

Keep in mind

• Use a ball that does not bounce.
• Keep your back flat as you pick it up.

Also works quads and glutes.

A lunge where you jump and switch legs in the air. Builds leg power with a balance demand.

How to do it

1. Start in a lunge with both knees bent to about 90 degrees.
2. Jump straight up, switching your legs in the air.
3. Land softly in a lunge with the other leg forward.
4. Keep alternating for the set, counting each jump as one rep.

Keep in mind

• Land softly and sink into each lunge before the next jump.
• Keep your torso upright and your front knee over your foot.

Also works chest and triceps.

A push-up where you push hard enough for your hands to leave the floor. Builds upper-body power.

How to do it

1. Set up in a push-up position with your hands a little wider than your shoulders.
2. Lower your chest to the floor under control.
3. Push up as hard as you can so your hands leave the floor.
4. Land softly with your elbows bent and go straight into the next rep.

Keep in mind

• Land with soft elbows, never straight arms.
• Do it from your knees if you cannot get your hands off the floor yet.

Also works hamstrings, glutes, quads, back, shoulders and traps.

A snatch from the floor caught overhead in a quarter squat. The fastest full-body barbell lift.

How to do it

1. Stand with the bar over the middle of your feet and take a wide snatch grip, back flat and chest up.
2. Push the floor away to lift the bar past your knees, keeping it close.
3. Drive your hips forward hard and shrug, then pull yourself under the bar.
4. Catch it overhead with straight arms in a quarter squat, then stand up tall.

Keep in mind

• The catch is a quarter squat, not a full one.
• Keep the bar close to your body from the floor to overhead.

Watch a demo on YouTube

Also works quads, shoulders, glutes and upper back.

Driving a barbell from your upper back to overhead while dropping into a full squat. Teaches a fast catch position for the snatch.

How to do it

1. Stand with the bar on your upper back and a wide snatch grip, feet in your squat stance.
2. Dip a few inches by bending your knees.
3. Drive the bar up off your back and at the same time drop into a full squat, catching the bar overhead with straight arms.
4. Stand up out of the squat, then lower the bar to your back and repeat.

Keep in mind

• You drop under the bar as much as you press it. Speed down is the skill.
• Start light. This is about position, not weight.

Watch a demo on YouTube

Also works hamstrings, glutes, quads, back and traps.

The pull of a snatch without catching the bar, driving it as high as you can with straight arms. Builds power for the snatch.

How to do it

1. Stand with the bar over the middle of your feet and take a wide snatch grip, back flat.
2. Push the floor away to lift the bar to your knees.
3. As the bar passes your thighs, drive your hips forward hard and shrug, coming up onto your toes.
4. Let the bar rise with straight arms, then lower it under control back to the floor.

Keep in mind

• Arms stay straight. The hips and shrug send the bar up.
• Keep the bar close to your body the whole way.

Watch a demo on YouTube

Also works quads.

Jumping straight up and pulling your knees to your chest in the air. Builds explosive leg power.

How to do it

1. Stand with your feet hip width apart and your knees slightly bent.
2. Jump straight up as high as you can.
3. Pull your knees up toward your chest at the top of the jump.
4. Land softly with your knees bent and reset.

Keep in mind

• Land softly on the balls of your feet.
• Full rest between reps. Tired jumps are sloppy jumps.

Watch a demo on YouTube

Also works quads and shoulders.

Squatting with a medicine ball at your chest and throwing it up to a target on the wall as you stand. A full-body conditioning exercise.

How to do it

1. Stand facing a wall about an arm length away, holding the ball at your chest.
2. Squat down until your thighs are at least parallel to the floor.
3. Drive up hard and throw the ball to the target on the wall as you stand.
4. Catch the ball as it comes down and go straight into the next squat.

Keep in mind

• The legs throw the ball. The arms only finish the throw.
• Catch the ball high and ride it down into the squat.