Nicole Wishbone Cleans

I always post info on the Wishbone Cleans as the ultimate olympic lift substitute. I still love the traditional version; I do however like the smoothness of the using the Wishbone to Clean.

In the above video taken last Spring Nicole is showing us just how smooth this exercise can be.  In one motion she explodes, rotates her elbows and catches the unit....and finishes with a nice "sport specific" lean. OUTSTANDING :)

War Hammer RDL adds new dimension to posterior chain movements

I love the one legged RDL. It's perfect for working the hip and hamstring area, and being on one leg adds in the stability factor.

I usually do it with DB's (either in one hand or two) but recently I've started doing it with the straight bar affixed to the Pur Motion Renegade (see it here).  The renegade is a swivel unit that you place in the center of a 45 pound plate that lays flat on the ground. An Olympic bar is then place inside the sleeve of the renegade unit allowing it to swivel around.

Grabbing the opposite side of the bar and moving to the side, you are then able to perform one legged RDL's. (see he video above. In the video I have my hand placed in the Pur Motion War Hammer handle)

This movement doesn't have to take place using  Pur Motion equipment. This RDL movement can be done in the same manner by taking the bar and leaning it against a wall while grabbing the end of the bar as a handle.

One legged RDL's are key in helping athletes run faster and it works the posterior chain in a different way. It's a great way to reinforce and strengthen the hamstrings. I like to keep the rep range around 8 and I don't really load the bar heavy, but use moderate weight that challenges the hamstring and hip without taking away from my form.

Watch the vid, and try it out. Add it to your training arsenal!

War Hammer Kneeling Rotation

Tighten up your core with rotational action using a straight bar!

The core has about 1000 different ways it can be worked, this particular one is by kneeling and rotating a bar in front of your body. 
  • Stay upright, and tall 
  • Rotate the bar down towards your hip slowly
  • Bring the bar back towards the top in front of your forehead
Fight the urge to 'jerk' your body to get the bar to the top. Be smooth and steady as you get the bar back to the starting position.

Remember this isn't a heavy weight barring exercise---make the load challenging, not difficult.

You can use a bar without a handle or with a rotational unit known as a War Hammer (see it here)

DB explosive movement with lower body strength movement

Combine a lower body exercise with an explosive movement with DB hang clean and step up.

Alternate your legs, and be explosive on the clean portion at the beginning. Check out the video and add this to your workout routine.

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