The Fundamental Lifts

In this section we cover the fundamental lifts and even include some basic short duration GIFs as a visual example. It is important for beginners and experienced lifters alike to revisit this page often, ensuring all the main written and visual cues are followed to strengthen these fundamental foundational movements during your training sessions.

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Power Clean

Desc: Clean the barbell to front rack with a catch in quarter squat.

Cues: Drive barbell up with legs (similar to deadlift), keep bar as close as possible to body. Once bar passes knees, explosively extend hips and use momentum to carry bar up. As soon as hips are fully extended, quickly drive body under and catch the barbell in the front rack position, with elbows as high as possible and in a partial quarter squat To finish. Always maintain braced trunk

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Squat Clean

Desc: Clean the barbell to front rack with a catch in a full squat.

Cues: Drive barbell up with legs (similar to deadlift), keep bar as close as possible to body. Once bar passes knees, explosively extend hips and use momentum to carry bar up. As soon as hips are fully extended, quickly drive body under and catch the barbell in the front rack position, with elbows as high as possible and in a full squat to finish. Always maintain braced trunk.

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Front Squat

Desc: Front rack barbell position, full squat to depth back to standing position.

Cues: Taking a deep breath in to create tight 'chamber' in trunk, begin to slowly sit back into a squat (ensuring knees do NOT fold in). Squat to depth where upright posture is still maintained keeping high elbows and 'proud chest', finish by squeezing the glutes and driving into the ground to stand back up with full extended position.

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Push Jerk

Desc: An explosive drive and push, catching the bar overhead in a quarter squat.

Cues: Similar to a push press, with a small dip and explosive drive up, whilst still maintaining upright posture and elbows under the bar. Before barbell reaches full height and slows down, quickly dip under bar and catch with fully extended arms in overhead position. Extend hips and knees to stand up and stabilise barbell, and finally lower barbell to shoulders or the ground position.

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Power Snatch

Desc: Drive bar upwards and catch in overhead quarter squat position.

Cues: Standing over the bar with feet hip width apart, grip should be wider than normal simulating an overhead grip. While driving barbell up, keep bar as close to body as possible. Once passed knees, use explosive extension with your hips to drive the barbell up, keeping elbows high and catch the bar overhead in quarter squat, finish by standing tall. Lower barbell to hips and absorb impact with bent knees and hips before lowering to ground.

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Squat Snatch

Desc: Drive bar upwards and catch in overhead full squat position.

Cues: Standing over the bar with feet hip width apart, grip should be wider than normal simulating an overhead grip. While driving barbell up, keep bar as close to body as possible. Once passed knees, use explosive extension with your hips to drive the barbell up, keeping elbows high and catch the bar overhead in full squat, finish by standing tall. Lower barbell to hips and absorb impact with bent knees and hips before lowering to ground.