Classic Lift Variations

 

Torque Barbell Classic Lifts Variations

Snatch

Group 1:

1.      Snatch (Squat Snatch)

Group 2:

1.      Snatch Press

2.      Snatch Without Moving Feet

3.      Snatch Below Knee Height: lift is executed with the bar being held off the floor, below the knee

4.      Snatch at Knee Height: lift is executed with the bar held off the floor at knee height

5.      Snatch Above the Knee: lift is executed with the bar held off the floor above knee height

6.      Snatch legs Straight: lift is executed with the legs straight

7.      Snatch Standing Straight: lift is executed with the bar held off the floor while the athlete is standing erect

8.      Snatch on Blocks: lift is executed with lifter is standing on a block to begin the lift

Group 3:

1.      Power Snatch

9.      Power Snatch Below Knee

10.  Power Snatch at Knee height

11.  Power Snatch Above Knee

12.  Power Snatch Legs Straight

13.  Power Snatch on Blocks

14.  Power Snatch and Overhead Squat

Group 4:

1.      Snatch Pull

2.      Snatch Pull from Below Knee

3.      Snatch Pull at Knee Height

4.      Snatch Pull from Above Knee

5.      Snatch Pull to Knee (Deadlift)

6.      Snatch Pull on Riser

7.      Snatch Pull Off Blocks

8.      Snatch Pull with Pause Below Knee

9.      Snatch Pull with Pause Above Knee

10.  Snatch Pull to Straight legs: Snatch Pull until the legs are straight, torso inclined forward

11.  Snatch Pull slow + Fast: Snatch Pull slowly plus a Fast Snatch Pull

12.  Snatch Pull to Knee + Snatch Pull

13.  Snatch Pull + Slow Down: Snatch Pull and then slow eccentric lowering

14.  Snatch Pull + Below knee + Above Knee: Snatch Pull, Snatch Pull below knee, Snatch Pull above knee

15.  Snatch Pull 4 Stop: Snatch Pull with 4 3 second stops (at the instant of separation, at the knees, and at heels raised)

16.  Snatch Pull 4 Stop + Slow Down + Snatch Pull

17.  Snatch Pull + Power Snatch + Overhead Squat

18.  Snatch Pull + Snatch

Clean and Jerk

Group 5:

1.      Clean and Jerk

Group 6:

1.      Clean without Moving Feet

2.      Clean From the Hip

3.      Clean Off Blocks

4.      Clean and Jerk Below Knee

5.      Clean and Jerk at Knee Height

6.      Clean and Jerk Above Knee

Group 7:

1.      Power Clean

2.      Power Clean Off Bocks

3.      Power Clean Below Knee

4.      Power Clean at Knee Height

5.      Power Clean Above Knee

6.      Power Clean + Front Squat + Jerk

7.      Power Clean + Power Jerk + Overhead Squat

8.      Power Clean + Power Jerk

Group 8:

1.      Clean Pull

2.      Clean Pull Below Knee

3.      Clean Pull at Knee Height

4.      Clean Pull Above Knee

5.      Clean Pull to Knee (Deadlift)

6.      Clean Pull on Riser

7.      Clean Pull Off Blocks

8.      Clean Pull with Pause Below Knee

9.      Clean Pull with Pause Above Knee

10.  Clean Pull to Straight Legs

11.  Clean Pull Slow + Clean Pull

12.  Clean Pull + Slow Eccentric

13.  Clean Pull Slow + Slow Eccentric

14.  Clean Pull with 4 Stops

15.  Clean Pull with 4 Stops + Clean Pull

16.  Clean Pull with medium Hand Spacing

17.  Clean Pull to Knee + Clean Pull

18.  Clean Pull + Front Squat + Front Squat

19.  Clean Pull + Clean

Group 9:

1.      Power Jerk Off Rack

2.      Power Jerk + Split

3.      Press in Split

4.      Split Clean

5.      Clean Grip Power Jerk + Overhead Squat

6.      Jerk Drive + Jerk

7.      Jerk Off Rack

8.      Behind the Neck Jerk off Rack

9.      Back Squat + Behind the Neck Jerk

10.  Front Squat + Jerk

Squats

Group 10:

1.      Back Squat

2.      Box Squats Low/High

3.      Front Squat

4.      Overhead Squat

5.      Back Squat Eccentric Descent/Concentric Ascent

6.      Back Squat Pauses at Bottom Position

7.      Back Squat Pauses Above Parallel

8.      Back Squat Wide or Narrow Stance

9.      Back Squat No Belt

10.  Front Squat Eccentric Descent/Concentric Ascent

11.  Front Squat Pauses at Bottom Position

12.  Front Squat Pauses Above Parallel

13.  Front Squat Wide or Narrow Stance

14.  Front Squat No Belt

Bend Overs

Group 11:

1.      Snatch Grip Pulley Pull

2.      Good morning with Knees Flexed

3.      Good Morning with Knees Flexed + Vertical Jump

4.      Chest Supported Rows

5.      Barbell Rows

Presses

Group 12:

1.      Press

2.      Push Press

3.      Push Press + Overhead Squat

4.      Behind the Neck Push Press + Overhead Squat

5.      Snatch Grip Behind the Neck Push Press + Overhead Squat

6.      Pressing Snatch Balance

7.      Bench Press

8.      Narrow Grip Bench Press

9.      Board Press

10.  Floor Press

11.  Incline Bench Press

12.  Power Jerk

13.  Split Jerk

Movements for Muscle Imbalances

Movements for Legs

Group 13:

1.      Back Squat with Heels Raised

2.      Leg Press

3.      Lunge Back Rack

4.      Lung Front Rack

5.      Lung Overhead

6.      Back Squat with Vertical Jump

7.      Depth Jump

8.      1 Armed Deadlift

Movements for Back

Group 14:

1.      Hyperextension Body Weight

2.      Hyperextension with Barbell

3.      Good Morning with Legs Straight

4.      Good Morning Seated on the Floor

5.      Good morning Seated on Bench

Movements for Shoulders and Arms

Group 15:

1.      Snatch Grip Behind the Neck Press

2.      Snatch Grip Behind the Neck Press + Overhead Squat

3.      Squat Snatch Press

4.      Seated Press

5.      Clean Grip Straight Legged Snatch

6.      Snatch Grip Straight Legged Snatch

7.      Clean Grip Straight Legged Snatch + Overhead

8.      Clean Grip Straight Legged Snatch from Knee Height

9.      No Hookgrip Snatch Grip Straight Legged Snatch from Above the Knee

10.  Clean Grip Straight Legged Snatch from Above the Knee

11.  Snatch Grip Straight Legged Snatch from Above the Knee

12.  Clean Grip Straight Legged Snatch with legs and Torso Straight at Start

13.  Snatch Grip Straight Legged Snatch with Legs and Torso Straight at Start

 

 

 

 

 

 

 

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