Ground Up Strength

Olympic Snatch Technique Video Module from Lift Up

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How to Perform the Military Press (Standing Overhead Barbell Press)

The Military Press has also been referred to as Shoulder Press or Overhead Press and while some may claim they are different exercises, we can say that the heart of the exercise is a vertical press with a straight bar.

Having several different names for the same exercise is quite normal in the strength training world. Names like "overhead press" and "shoulder press" are likely an attempt to use more useful and appropriate names for the military press exercise…but they fall short in several ways.

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Tweaking the Overhead Squat: Dislocates, Reaching Back, Grip Width and Mobility Drills

The basic bar position for the overhead squat is barbell held overhead and lined up in the imaginary "pocket" between the scapula and the back of the ears. Some people teach this as being between the shoulders and ears as well. It doesn't make a lot of difference. The bar will be somewhere in that area and with practice you will develop the proper position.

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Pull-Throughs (Hip Pulls) Exercise

The benefits of pull-throughs, sometimes called 'hip pulls', are many. One of the exercise's main advantages is that it allows one to train the posterior chain, the glutes, hamstrings and hip adductors without the lower back having to support a big external load.

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Dead Bug Track (Using Posterior Pelvic Tilt)

The dead bug track¹ was conceived to to incorporate movement of the extremities while keeping the transverse abdominus and the muscles of the pelvic floor contracted.

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Romanian Deadlift (RDL)

The Romanian deadlift is a deadlift variation that is begun from the hang position rather than from the floor. This exercise was originally use by weightlifters¹ to improve performance in the competitive lifts but the RDL is not really as similar to any phase of the clean or the snatch as many believe.

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Clean and Jerk with Travis Ortmayer

Travis Ortmayer, top international strongman and owner of Athletic Nation gives a tutorial on the clean and jerk in this video.

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The Snatch Lift with Travis Ortmayer

Travis Ortmayer, top international strongman and owner of Athletic Nation gives a tutorial on the snatch lift in this video.

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Anderson Squats

Looking through the pages of GUS you’ve probably seen Anderson being used to describe squatting exercises. Way back when Paul Anderson was a major powerlifter he would deload his barbell during his squatting. The term deload, in this case, implies that the barbell is rested on the pins of a power rack or similar apparatus such that you are no longer ‘loaded’ with the barbell. Anderson used various methods, including digging holes or using chairs. After deloading he would brace himself and drive into the barbell, and complete the squat. Today, the pins of a squat cage or rack are used and we sometimes call the exercise Pin Squats.

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BASIC Progression and Bulgarian Split Squats

I am always bringing up, obsessively you might say, how there are many different ways to progress in strength training. And, in fact, how many different things we do and achieve represent progression that we don't even recognize.

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Can't Do One Pullup? Stay Positive

Countless articles have been written about pullups. MOST of those articles are assuming one has the ability to do at least a couple of pullups already. For those that can't even do one, which are MANY, well, that room is so silent you can hear a pin drop.

And when someone does speak up…it's questionable at best.

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How To Set Up the Dumbell Bench Press

Injuries and tweaks happen during dumbell bench press at two common instances. Picking the dumbells off the floor or a low rack. And during the setup.

If you get injured just picking up a heavy dumbell in preparation for a bench press then you need more than a short explanation on proper lifting. You need to get back to basics, and if I am to venture a guess, get off the machines. Strong strength trainees don't get bad injuries picking up dumbells. Strength training is supposed to prepare you to pick up heavy things.

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The Crosswise Brick Exercise

When talking about lower arm and hand strength we here at GUS have referred to an exercise known as the "crosswise brick exercise". This is a fantastic exercise for strengthening the wrist and the fingers, the best part being it can be performed with a few bricks!

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The Cook Hip Lift

You may be familiar with a glute bridge, formally known as a "Supine Hip Extension" or "Supine Glute Bridge". But you probably haven't heard of the Cook Hip Lift. Named after Gray Cook, it is a great beginning gluteal activator and is meant to be used as a precursor to the glute bridge, because it solves a problem that the glute bridge does not address very well.

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Suitcase Deadlifts

The suitcase deadlift is exactly what the name suggests. Lifting a weight similar to how one lifts and holds a suitcase. So, instead of the implement being in front of the body it is to the side.

This is a great core stability exercise. Its provides rotational torque so it is an excellent anti-rotation exercise. You have to resist the rotation from the off-balanced load and keep the torso "level" or "symmetrical".

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Split Squats, Lunges, and Single-Leg Squats (Pistols)

Pistols: What have you done for me lately?

Romanian Versus Stiff Legged Deadlifts