On-Ramp Reminder

Day 1 - Squat Variations

- Body Weight Squat
- Goblet Squat 
- Back Squat
- Front Squat
- Overhead Squat
- Wall Ball
- Thruster 
- Landing a box jump
- Squat in burpee 
Key Points  
1. FEET 
> Roughly shoulder width apart
> Toes pointed straight ahead or slightly turned out
> Always 3 points of contact - Big Toe, Little Toe & Heel 

2. KNEES
> Soft (slightly bent) before descent
> Drive Knees away from one another
> Create arch in feet

3. HIP
> Find pelvic middle (neutral) i.e. don't poke bum out or too far under
> Engage hamstrings via hip HINGE remember pelvis and spine move together

4. UPPER BACK TENSION
> Regardless of what variation you are performing always maintain tension in the upper back
 
5. BRACING
> Breathe in and fill the belly with air and 'brace' or hold your breath for descent AND rise

Day 2 - Deadlift & Overhead Pressing 

Deadlift Variations:
- Conventional Deadlift 
- Romanian Deadlift 
Deadlift Key Points  
1. FEET 
> Roughly hip with apart 
> Toes pointed straight ahead 
> Always 3 points of contact - Big Toe, Little Toe & Heel 
> Create arch in feet

2. KNEES
> Soft (slightly bent) before descent
> Slightly push knees backwards as shoulders move forward
> Knee bend remains constant on Romanian variation
> Knee bend increases once the bar has past knees in Conventional variation

3. HIP
> Find pelvic middle (neutral) i.e. don't poke bum out or too far under
> Engage hamstrings via hip HINGE remember pelvis and spine move together
> Keep chest 'up' or maintain 'wrinkles in the shirt' 

4. UPPER BACK TENSION
> Use your lats to keep the bar close if not touching the body the entire movement (pretend someone is trying to pull the bar away from your thighs and you are fighting against them 
 
5. BRACING 
> Breathe in and fill the belly with air and 'brace' or hold your breath for descent AND rise

Pressing Key Points  
Overhead Press Variations:
- Strict Press
- Push Press
- Push Jerk 
- Split Jerk 
1. STRICT PRESS
> Big inhale, brace core and glutes BEFORE pressing
> Press in a straight line, NOT forward around the head 
> Lockout elbows and wrist overhead to finish

2. PUSH PRESS
> Dip straight down (think back against a wall)
> Maintain 3 points of contact (big toe, little toe, heel)
> Explosively drive upwards with legs 
> Squeeze glutes core THEN begin pressing (big muscles - legs, before smaller muscles - arms) 
3. PUSH JERK 
> As above + as bar begins leaving the shoulders, push your body UNDERNEATH the bar as you lockout your arms
> Think "Down - Up - Down" 
> For more power, feet move from a hip-width stance to a shoulder width stance as you jump under the bar 


4. SPLIT JERK 
> Both feet move i.e. 50% front leg 50% back leg
> Land in a shallow lunge position with torso upright
> Ensure back foot is on the toe and front shin is perpendicular to the ground
>When recovering to start position think "FFF "Front Foot First

Day 3 - Olympic Lifts Clean & Snatch

Clean Variations:
- All cleans involve a squat unless a"POWER CLEAN" is requested 
-"Clean" - Starts from the floor
- "Hang Clean" bar begins at or slightly above the knee
- "High Hang Clean" bar begins on the upper thigh 
Clean Key Points  
1. CHEST
> Act like you have a cup of water sitting on an imaginary shelf attached to your chest the entire time, lean too far forward and you spill the water

2. SHOULDERS 
> Remain in front of the bar until the very last 'jump' under the bar
3. KNEES
> When starting from the ground think "if the bar moves the knees move"
> Once the bar has passed the knees on the way up keep them bent until the bar reaches upper thigh then explosively 'extend'  or straighten them
> Drive knees out as per all squat variations when landing

4. ARMS 
> Arms remain straight until bar reaches upper thigh
> Catch the bar with elbows high as for front squat

5. HIPS
> Keep flexed at the hip for as long as possible until you knee to jump under the bar
> the quicker you can violently stand tall then rebend the hips into a squat position the better

6: FEET
> Move them aggressively from hip-width stance to shoulder or squat with stance when jumping under bar



Snatch Variations:

- All snatches involve a squat unless a"POWER Snatch" or "Muscle Snatch" is requested 
-"Snatch" - Starts from the floor
- "Hang Snatch" bar begins at or slightly above the knee
- "High Hang Snatch" bar begins in or against hip crease 


Snatch Key Points  
1. HANDS 
> Much wider grip then the clean to ensure bar meets the hip crease

2. ARMS
> After you have straightened or are jumping under the bar make sure to PULL the bar upwards towards chin, keeping it close, "Scarecrow position"
> When landing in overhead squat actively "push" the bar upwards towards the ceiling

4. UPPER BACK TENSION
> Use your lats to keep the bar close if not touching the body the entire movement (pretend someone is trying to pull the bar away from your thighs and you are fighting against them 

Click For More In Depth Notes On The Snatch