Limestone Saints

BARBELL COMPLEX
Perform the prescribed number of repetitions of each of the 5 exercises. Complete on exercise then move right into the next (i.e 5 high pulls, 5 muscle snatch, 5 squat to press, 5 RDL, 5 bent over rows)

CLEAN VARIATIONS

Click on the links below for the Video Demonstration
POWER CLEANS

HANG CLEANS
1.    The feet are placed in a shoulder width stance, the arms are straight, and the shoulders are set directly over the bar while the back is set “flat”.
2.    The bar is positioned at mid thigh height; explosively extend the hips as if jumping vertically.
3.    Explosively shrug the shoulders. Once the knees, hips and ankles have been fully extended and the shoulders shrugged the bar will have gained momentum. As the bar continues to rise flex the elbows pointing them at the end of the bar. KEEP THE BAR CLOSE TO THE BODY!
4.    THE CATCH – throw the heels back to the floor and punch the elbows around and through so the upper arm is nearly parallel to the floor and the bar finishes on the front of the shoulders. Sit back as to start a squat. Do not let the knees shoot out in front of the toes.

HANG CLEAN POWER SHRUGS
1.    The feet are placed in a shoulder width stance, the arms are straight, and the shoulders are set directly over the bar while the back is set “flat”.
2.    The bar is positioned at mid thigh height; explosively extend the hips as if jumping vertically. Explosively shrug the shoulders.

CLEAN PULLS FROM THE FLOOR
1.    The feet are placed underneath the bar, in a shoulder width stance, the arms are straight, and the shoulders are set directly over the bar while the back is set “flat”.
2.    The legs are bent and the hips are half way between the knees and shoulders. The head is in a neutral position (eyes forward).
3.    FIRST PULL – in a slow and controlled manner, extend the legs raising the hip and shoulders at the same time.
4.    SECOND PULL – when the bar reached the knee; explosively extend the hips as if jumping vertically.
5.    THIRD PULL – explosively shrug the shoulders. Once the knees, hips and ankles have been fully extended and the shoulders shrugged the bar will have gained momentum. As the bar continues to rise flex the elbows pointing them at the end of the bar. KEEP THE BAR CLOSE TO THE BODY!

DUMBBELL HANG CLEANS

SNATCH VARIATIONS

POWER SNATCH
1.    The feet are placed underneath the bar, in a shoulder width stance, the arms are straight, and the shoulders are set directly over the bar while the back is set “flat”.
2.    The legs are bent and the hips are half way between the knees and shoulders. The head is in a neutral position (eyes forward).
3.    GRIP – Extend on arm directly to the side. The grip is measured from the knuckle of the extended arm to the opposite shoulder.
4.    FIRST PULL – in a slow and controlled manner, extend the legs raising the hip and shoulders at the same time.
5.    SECOND PULL – when the bar reached the knee; explosively extend the hips as if jumping vertically.
6.    THIRD PULL – explosively shrug the shoulders. Once the knees, hips and ankles have been fully extended and the shoulders shrugged the bar will have gained momentum. As the bar continues to rise flex the elbows pointing them at the end of the bar. KEEP THE BAR CLOSE TO THE BODY!
7.    THE CATCH – as the bar reaches maximal height, push the hips back, flex and rotate the elbows around and then underneath the bar. Fully extend the elbows and hyperextend the wrist in order to “lock” the bar out overhead. The bar should be caught directly above the shoulders.
HANG SNATCH
1.    The feet are placed in a shoulder width stance, the arms are straight, and the shoulders are set directly over the bar while the back is set “flat”.
2.    Explosively extend the hips as if jumping vertically.
3.    Explosively shrug the shoulders. Once the knees, hips and ankles have been fully extended and the shoulders shrugged the bar will have gained momentum. As the bar continues to rise flex the elbows pointing them at the end of the bar. KEEP THE BAR CLOSE TO THE BODY!
4.    THE CATCH – as the bar reaches maximal height, push the hips back, flex and rotate the elbows around and then underneath the bar. Fully extend the elbows and hyperextend the wrist in order to “lock” the bar out overhead. The bar should be caught directly above the shoulders.

SNATCH PULLS FROM THE FLOOR
1.    The feet are placed underneath the bar, in a shoulder width stance, the arms are straight, and the shoulders are set directly over the bar while the back is set “flat”.
2.    The legs are bent and the hips are half way between the knees and shoulders. The head is in a neutral position (eyes forward). .
3.    FIRST PULL – in a slow and controlled manner, extend the legs raising the hip and shoulders at the same time.
4.    SECOND PULL – when the bar reached the knee; explosively extend the hips as if jumping vertically.
5.    THIRD PULL – explosively shrug the shoulders. Once the knees, hips and ankles have been fully extended and the shoulders shrugged the bar will have gained momentum. As the bar continues to rise flex the elbows pointing them at the end of the bar. KEEP THE BAR CLOSE TO THE BODY!

SINGLE ARM DB SNATCH
1.    The feet are hip width, with a dumbbell positioned between the athletes at knee height. The arm is straight with the elbow slightly rotated out.
2.    Explosively and completely extend the hips and explosively shrug the shoulders. . As the bar continues to rise flex the elbows pointing them at the end of the bar. KEEP THE BAR CLOSE TO THE BODY!
3.    As the dumbbell reaches maximal height, push the hips back. Fully extend the elbows and hyperextend the wrist in order to “lock” the dumbbell out overhead. The dumbbell should be caught directly above the shoulder.

SNATCH SQUATS
This is a skill transfer movement for learning the snatch.
1.    Start position is holding the bar above the shoulders in a Snatch grip with the arms fully extended. The feet are shoulder width apart and slightly turn out.
2.    Start flexing the hips and if to sit in a chair, keep the torso stable and the weight shifted to the heels.
3.    Keep flexing the hips with the chest up and head and eyes focused straight ahead. The weight remains on the heel of the foot and the hamstrings are parallel to the floor. Continually push through the bar to maintain its position above the shoulders.

SNATCH BALACE
This is a skill transfer movement for learning the snatch.
1.    Starting with the bar “racked” on the shoulders of the upper back the same way as doing a back squat, with the hands positioned in the snatch grip width and the feet are shoulder width apart and slightly turn out.
2.    Dip the hips as if starting a squat.
3.    Drive the bar vertically by explosively pushing the body down into the catch position of the overhead squat. .
4.    Fully extend the elbows and hyperextend the wrist in order to “lock” the bar out overhead. The bar should be caught directly above the shoulders.

PUSH PRESS/JERK VARIATIONS

PUSH PRESS
1.    Stand with the feet hip width apart and the knees and hips slightly flexed. The bar is placed on the shoulder as if to perform a back squat (as shown), or directly resting on the front of the shoulders as if to perform a front squat.
2.    Dip the hips as if starting a squat.
3.    Drive the bar vertically by explosively extending the hips and knees. Try and throw the bar off the shoulders
4.    As the bar reaches maximal height, fully extend the elbows and hyperextend the wrist in order to “lock” the bar out overhead. The bar should be caught directly above the shoulders.

SPLIT JERK
1.    Stand with the feet hip width apart and the knees and hips slightly flexed. The bar is placed on the shoulder as if to perform a back squat, or directly resting on the front of the shoulders as if to perform a front squat (as shown).
2.    Dip the hips as if starting a squat.
3.    Drive the bar vertically by explosively extending the hips and knees. Try and throw the bar off the shoulders.
4.    As the bar reaches maximal height, split the feet forward and backwards. As the feet are splitting the body is being lowered under the bar as well. Make sure to move the feet as the same time to maintain lateral stabilization in the split position.
5.    The front leg should be bent at 90-degrees so that the knee is behind or above the ankle while the back foot is up on the toe.
6.    As the bar reaches maximal height, fully extend the elbows and hyperextend the wrist in order to “lock” the bar out overhead. The bar should be caught directly above the shoulders.
7.    RECOVERY – first slide the front foot back halfway and then push the back leg forward.

ALTERNATING OVERHEAD PRESS

LOWER BODY DEVELOPMENT

BACK SQUAT
1.    Approach the bar and position it just above the shoulder blades on the Trapezius muscle, push the elbows back to “lock” the bar in place.
2.    Feet are set at shoulder width with the weight set on the back half of the foot.
3.    Push the hips back as if to reach back to sit in a chair keeping the torso stable. DO NOT START THE MOTION AT THE KNEES!
4.    Keep flexing the hips, the knees remain behind the toes and the athlete will try to keep the lower leg perpendicular to the floor.
5.    Strive to go down until the top of the thigh is parallel to the floor.

FRONT SQUAT
1.    Rack the bar on the shoulder much the same way as if catching the car to complete a Clean.
2.    Feet are set at shoulder width with the weight set on the back half of the foot.
3.    Push the hips back as if to reach back to sit in a chair keeping the torso stable. DO NOT START THE MOTION AT THE KNEES!
4.    Keep flexing the hips, the knees remain behind the toes and the athlete will try to keep the lower leg perpendicular to the floor.
5.    Strive to go down until the top of the thigh is parallel to the floor.
6.    The upper arm must maintain the “racked position (parallel to the floor). If shoulder flexibility is a concern, use lifting straps around the bars to assist with your grip.

SPLIT SQUATS
1.    Lead with either foot and take on long stride out in front. The stride should be long enough to be on the toe of the back foot.
2.    The torso is erect, with the shoulders back and head and eyes forward.
3.    Push the back knee down towards the floor. The knee to the lead leg should be over the foot throughout the movement and the lead leg thigh should be parallel to the floor.

SINGLE LEG SQUAT FOOT ON BOX
1.    Lead with either foot, and take on long stride straight out in front.
2.    Place the trail leg on a box or bench that is slightly higher than the knee (18”)
3.    Push the hips back and descend slowly until the top of the thigh of the lead leg is parallel to the floor. The trail leg should have a comfortable flex to it to help with balance.
4.    Do not allow the front knee to come out over the toes.

SINGLE LEG SQUAT OFF BOX
1.    Start on any raised surface that will allow a full range of motion. Push the hips back as if to reach back to sit in a chair keeping the torso stable and squat to a parallel thigh position.
2.    Hold a pair of 5 pound dumbbells to provide a counterbalance for the movement.

CROSSOVER STEP UP
1.    Use an 18 inch high plyometric box or a bench to complete this movement.
2.    Standing beside the box cross the outside leg in front of the inside leg and place the leg upon the box with the toes pointed straight ahead. Bend slightly at the hips so that more stretch is placed on the hamstring and the gluts.
3.    Shift the body weight to the leg upon the box and pushing through the heel to move to a standing position on the top of the box.
4.    Keep the knee from traveling out in front of the toes. This action calls for the athlete to stabilize and exert more force fro the hips
5.    Shift the weight back to the same foot used to step up onto the box. Take the trail leg behind the body and step off the box.

ARCH LUNGES
1.    Lead with either foot, take a step directly to the side and push the hips back the same way as if to do a back squat. Keep the knee in line with the shoulder and toes.
2.    Return to the start position the take a lunge step out at a 45-degree angle with the same leg. The stride should be long enough to be on the toes of the back foot.
3.    Take a lunge step straight out in font of the body.
4.    Take a lunge step at a 45-degree angle across the body again with the step long enough to be on the toes of the back foot.
5.    Finally, take a lateral crossover step directly to the side so that the knees cross and the back leg is on the side off the foot. Repeat in the pattern in the opposite direction with the same leg for the completion of one set with that leg, and then start with the other leg.

DOUBLE LEG BUCK
1.    Lying on your back, hips and knees bent at 90-degree with the heels of the feet in contact with a stability ball or bench.
2.    Pushing through the heel of the feet, extend the hips until the body is in a straight line between the shoulder and hips. Hold for a 2 count the lower back into start position.

LEG CURL ON STABILTIY BALL
1.    Lying on your back, the legs are fully extended with the heels of the feet in contact with a stability ball.
2.    Pick the hips up off the floor, while extending the hips, flex the hamstrings and bring the heels back until the knees are bent at a 90-degree angel and the body is in a straight line between the shoulders and hips.
3. Keep the hips fully extended, pull the heels towards the glutes.

SINGLE LEG STRAIGHT LEG HIP EXTENSION

ROMAINIAN DEADLIFT (RDL)
1.    Stand with feet hip width apart, knees comfortably flexed and the shoulder blades pulled back.
2.    Initiate the movement by flexing at the hips and not the knees.
3.    Maintain a good flat back position and a comfortable flex in the knee. Do not lock out the knees at any stage of the movement.
4.    A stretch in the hamstrings will be felt and glutes about mid range of the movement.
5.    Continue to reach down until the bar (or dumbbells) reach mid shin height. Do not let the back round out.

GOODMORNING
1.    Stand with feet hip width apart, knees comfortably flexed and the shoulder blades pulled back. The bar is racked on the shoulder in the same manner as to complete a back squat.
2.    Initiate the movement by flexing at the hips and not the knees.
3.    Maintain a good flat back position and a comfortable flex in the knee. Do not lock out the knees at any stage of the movement.
4.    A stretch in the hamstrings will be felt and gluts about mid range of the movement.   Do not let the back round out.

SINGLE LEG RDL
1.    Stand with feet hip width apart, knees comfortably flexed and the shoulder blades pulled back. Grasp one dumbbell the same hand of the moving leg.
2.    Initiate the movement by flexing at the hips and not the knees. Pick one leg up off the ground to waist height.
3.    Maintain a good flat back position and a comfortable flex in the knee. Do not lock out the knees at any stage of the movement.
4.    A stretch in the hamstrings will be felt and glutes about mid range of the movement.
5.    Continue to reach down until the dumbbell reach mid shin height. Do not let the back round out.

UPPER BODY DEVELOPMENT

ALTERNATING DB BENCH PRESS ON STABILITY BALL
1.    Lying on a stability ball, so that the shoulders and upper back are in contact with the ball. Pushing through the heel of the feet, extend the hips until the body is in a straight line between the shoulder and hips.
2.    “Lock out” the dumbbells over the chin. Keeping one arm fully extended (pushing through the dumbbell, pointing the elbow out), lower the dumbbell until the handles come parallel with the chest. Return to the start position the lower the second dumbbell

ALTERNATING DB OVERHEAD PRESS (SPLIT STANCE)
1.    Assuming the catch position of the split jerk, press the dumbbells overhead without locking out the elbows.
2.    Keeping one arm fully extended (pushing through the dumbbell, pointing the elbow out), lower the other dumbbell to shoulder height. Return to the start position the lower the second dumbbell.

BENTOVER ROWS
1.    Grasp the bar with an overhand grip with the thumb wrapped around the bar. Your stance is the bottom position of the Romanian Dead lift movement.
2.    Arms are fully extended. Pull the bar up until it touches the lower chest, upper abdominal region.

DB ROWS
1.    Stand with feet hip width apart, knees comfortably flexed and the shoulder blades pulled back. Push the hips back as to perform an RDL.
2.    Maintain a good flat back position and a comfortable flex in the knees. Place one hand on the bench for support.
3.    Keeping the arm close to the body, not allowing the torso to twist, pull the dumbbell up until it touches the outer chest and rib cage.

SUPINE PULL UPS
1.    Inside the squat rack, position the catches so that they are at about hip height. Lying on the ground reach up and grasp the bar with your bench press grip.
2.    Keep the arms, torso and legs perfectly straight.
3.    Pull the chest to the bar so that the bar touches right under the pectorals muscles.

SPEED MECHANICS

A SKIP
Perform this drill while skipping forward. Drive the knee high keeping the toes up and the ankles locked. Bring the ankle close to the buttocks, cycle the leg through. Shoulders should remain relaxed while the arms swing opposite of the knee drive.

B MARCH
This drill is performed similar to the A-Skip. While performing an A-Skip, once the knee reaches maximal height extend and cycle through causing a pawing action.

WALL DRILL
Begin leaning against a wall at a 45-60 degree angle with the arms as support. Staying on the balls of the feet, “punch” one knee up towards the wall, no higher than hip height simulating the acceleration position. From this position, drive the leg downs and the plant leg comes up. The legs should now be in the opposite position for the start. This drill can be done with several leg drives. One Count, Two Count, Three Count

PAW DRILL
The athlete begins standing in an upright position an arms length away from the wall. Keeping the upright position, bring the right knee up, ankle locked and the heel close to the buttocks. Then extend the leg and cycle it through causing a pawing action. The motion should be fluid with a pause each time the cycle is completed.

ANKLING
Being jogging with very short steps. The emphasis is on the initial ground contact and low foot recovery. Land and push off the ball of the foot keeping quiet and fast.

KNEELING ARM SWINGS
Kneeling on one leg with the arms bent at 90-degrees. Keeping the shoulders and hands relaxed swing the arms in a sprinting motion. Hands should come up to shoulder height in the front and should pass the buttocks in the back. It is important that the arm action be forward and back without crossing over the body.

FAST LEG
Begin jogging with a very low foot recovery. Then perform and A-skip motion with a designated leg. This pattern can be changed to every step, every other step, or a predetermined number of steps. The high “A” motion is always performed with the same leg.

ALTERNATING FAST LEG

STRAIGHT LEG SHUFFLE
Perform a run keeping the legs straight and the toes pointed up. The emphasis is on a fast ground contact with the ball of the foot and pulling through with the hips.

BUTT KICKERS
Alternately swing the heel of each foot up to the bottom of glutes, do not let the foot pass posteriorly in relation to the pelvis. The ankles are locked and the arms stay relaxed at the sided. Maintain a good forward lean.

PUSH UP STARTS
Start in a finger tip push-up position. The athlete starts forward into a run while focusing on driving outward and staying low, shoulder in front of the hips. The body angle should be at 30-40 degrees. This drill makes the athletes take fast driving steps to keep from falling, keeping the body going forward.

FALLING STARTS
Start with both feet side-by-side shoulder width apart. Keeping a straight body alignment, lean forward until your about to fall. At this point drive the knee forward, trying to catch the lower body up with the upper. As the athlete is driving out the forward lean should be continued.

SINGLE LEG FALLING STARTS

MISCELLANEOUS

1-2 STICK

1-2 CUT 1-2 STICK

RUSSIAN TWIST ON STABILITY BALL

SINGLE LEG LATERAL BOX JUMP

SINGLE LEG BOX JUMP WITH TURN

SINGLE LEG JUMP WITH QUARTER TURN

CROSSOVER RUN

DUMBBELL DEADLIFT TO DUMBBELL CURL