Strength & Conditioning

S&C Lift Library

Clean & Jerk

Step 1: Setup & First Pull

Bar position, back angle, and the initial pull off the floor.

Video coming soon

Step 2: Second Pull & Catch

Triple extension and receiving the bar in the front rack.

Video coming soon

Step 3: The Jerk

The dip, drive, and split or squat receive overhead.

Video coming soon

Deadlift

Hip Hinge Pattern

Fixes back rounding — the hip moves first, not the knees.

Video coming soon

The Pull

Bar path, bracing, and driving through the full foot.

Video coming soon

Squat

Depth & Bar Path

Achieving genuine depth while keeping the bar path vertical.

Video coming soon

Bracing & Core Control

Building genuine intra-abdominal pressure before descending.

Video coming soon

Bench Press

Shoulder Position & Setup

Scapular retraction and a stable base before the first rep.

Video coming soon

The Drive

Leg drive and bar path from chest to lockout.

Video coming soon