Cleans / Power Cleans

Barbell

This is a good video of the strict technique, but my view is that you can choose to involve as little of your legs as you choose according to how much emphasis you want to put on them. As a rule, the heavier the weight, the more you will need the legs.

Single-Arm Dumbbell

This is a slightly unusual video, but it's the only one I could find that illustrates what I believe to be a single-arm dumbbell clean. Some people seem to think other, more controlled, rear-delt targeting movements can be classed as cleans. I disagree.

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Squats

Barbell Squat

I haven't done proper squats for a while, since I now focus on pistols to work my legs - however, here is a gratuitous video of a very strong guy squatting an awful lot of weight on a barbell.

Barbell Plate Partial Squats

I am not sure whether anyone else does these, so here is a video of me doing it. It's a great way to throw in a controlled set of partial squats at the end of a routine, simply to get the cardiovascular system working. I like the fact that the plates determine how far down you can go and that the centre of gravity is different from when holding dumbbells. The plates seem to stabilise the body more. I typically do 50-100 reps as a finisher with a 20kg or 25kg plate.

Swiss Ball Squats

I was told to do these by my physiotherapist while recovering from knee surgery - without the dumbbells initially. I think this variation puts less pressure on the knee because of the stability offered by the ball and the fact it allows you to lean back as you perform the movement.

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Dumbbell Stair Climbs

This one is simple.

Grab some dumbbells and carry them up and down the stairs. To get heavy enough to really tax yourself, you may need to use lifting straps or the grip will fail long before your legs or cardiovascular system. I like this because of the sequential effort. With stepping or box jumping there is always a point where you can rest. Stair climbing adds a new dimension to leg training - especially if you live on the 3rd floor, as I do!

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Upright Row

Personally I favour cleans as a superior exercise - it hits similar muscles and is a more natural movement - but I do use upright row in circuits.

Barbell



Dumbbell - Alternating

I find alternating with dumbbells a much better way to get a good squeeze, and it feels more natural and less likely to injure. Getting a good rhythm going helps - this guy is doing it a bit slower than I do.




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