The snatch is one of two main lifts in Olympic weightlifting. According to the competition rules, an athlete must lift a barbell in one movement from a platform to the overhead position.  As a training exercise, the snatch is used in the preparation process. Both weightlifters and athletes from other...

The power clean is one of the high-intensity movements in Olympic weightlifting often performed by seasoned athletes, Olympic weightlifters, and regular gym attendees who strive to improve the whole-body explosive strength and power. Despite the movement takes only several seconds to be performed, it requires enough skills and proper technique....

Everybody loves explosive overhead lifts and two of them that are mentioned all the time are the push jerk and the push press. But what’s different about them?  Well, that’s what we’ll be talking about – we’re diving deep into the push jerk vs push press debate to see what...

In the realm of Olympic weightlifting and functional fitness, the jerk is a crucial movement for developing explosive power and body strength. However, there are several variations of the jerk, each with its own unique technique and benefits.  The power jerk, split jerk, and push jerk are three common variations...

A comprehensive 8-week power clean program can greatly boost explosive power, strength and athletic performance. This structured cycle gradually increases the intensity and complexity of your workouts, ensuring consistent progress and technical enhancement. Week 1: Foundation Building The initial week focuses on mastering the fundamental techniques of the power clean....

Embarking on a power clean program can significantly enhance your explosive power, strength and overall athleticism.  This 4-week regimen is structured to gradually increase the intensity and complexity of your workouts, ensuring steady progress and technical refinement. In the initial week, the focus is on mastering the basic techniques of...

The clean grip is one of the basic techniques in Olympic weightlifting and it plays a big part when it comes to form, safety, and performance. And while some people might mistake this for just where your hands are on the bar, there’s more to it. The point is creating...

Power clean wod (also known as workout of the day) is integral to functional fitness and offers a blend of strength, speed and coordination. These workouts enhance explosive and athletic performance, making them a staple for athletes.  In this article, we will dive into the execution of power clean WODs,...

The power clean is a basic Olympic lift that tests your strength, speed, and technique, but how do you know if your numbers stack up? If you understand power clean standards, then you know where you stand and, just as important, you can set realistic goals that you can actually...

Power clean progression is a systematic approach to improving this lift, ensuring that athletes can execute it with greater efficiency, heavier loads and better form. It includes a series of exercises and drills that target the different phases of the power clean from the initial pull to the explosive finish....

The hang clean is the cornerstone exercise in Olympic weightlifting, functional fitness and athletic training. It’s known for its ability to build explosive power, strength and coordination. But what makes the hang clean so effective is its engagement of multiple muscle groups, from your legs to your upper back in...

Shoulder band stretches can help strengthen and improve your shoulders' overall function. Suppose you are recovering from any shoulder injury, for example, a rotator cuff tear or shoulder surgery. In that case, you should read on to discover various shoulder mobility exercises with bands that will help your recovery. Your...

Looking for power clean alternatives? Well, you’ve come to the right place; that’s why we’re here! Power cleans are a staple in many people’s routines but they’re not for everyone. The issue could be limited equipment, worrying about injuries, or you may just want to mix things up. Whatever the...

Hang cleans are excellent – they develop explosive power and strength, but there comes a time where you just have to mix it up to keep things interesting, and let’s face it – to prevent yourself from giving up because you’re bored to death.  Enter hang clean alternatives! They’ll target...

Author: Oleksandr Zagrebelnyi (Running Coach Nike Run Club Kyiv) fact checked As a runner, you are likely always looking for ways to improve your performance and speed. One way to achieve this is by incorporating plyometric exercises into your training routine. But what exactly is plyometrics for runners? Plyometric exercises are...

Author: Oleksandr Zagrebelnyi (Running Coach Nike Run Club Kyiv) fact checked Have you ever tried running with glasses? They can slip, slide, and bounce around during a run, making it difficult to see clearly and distracting you from your workout. Sound familiar? With a few simple tips and tricks, running with...

You may have noticed people using weightlifting belts in your local gym. You know they lift heavier whenever they wear it, but you don’t really know what’s going on there. So what does a weightlifting belt do? How should you use it? Do you even need one? We’ll find out...

Grip can be a limiting factor when performing lifts, and can cause muscular imbalances and injuries. In order to solve these problems, a hook grip can be utilized, which not only is safer, but can help you lift heavier weights.  A deadlift hook grip helps prevent muscular imbalances, which can...

We often get the question, “Are Converse good for lifting?” However, we never give an answer because it’s hard to list all the benefits and all the downsides in one quick comment. However, in this article, we will give you in-depth answers to all the Converse-related questions, including whether you...

In this article, I will enlighten you regarding the various types of straps, hooks, lifting straps with hooks, and the best hooks for lifting. If you're trying to increase your lifting capacity but failing to do so, it might not be your strength that is hindering you. Oftentimes, weak grip...