The Olympic Snatch exercise demonstration. A fast and powerful exercise for any athlete looking for strength and power development. Or for those competiting in competitons. Technique is key, making sure the low back is straight and the force is developed through driving the hips into extension to lift the bar. The body drops under the bar, with the arms firmly extended to catch the bar. The centre of mass when completed should be aligned through from feet to bar.

Split Satch exercise demonstration. A fast and powerful exercise for strength and power development. Especially for athletes that participate in split sporting movements ie. running, basketball, football, rugby, AFL, Track & Field. Incredible developer of strength and power through the adductors, hamstrings, quadriceps as the motion requries a fast catch in a split position under load. Technique is key, making sure the low back is straight and the force is developed through driving the hips into extension to lift the bar. The body drops under the bar, with the legs splitting into an explosive split. Arms firmly extended to catch the bar. The centre of mass when completed should be aligned through from feet to bar.

Standing Back Jerk modified with a Snatch Grip. This exercise can be used as a progression to the catch movement of a Jerk as the wider grip places less strain on the shoulders. It can also be used as a prelude to learn the Split Snatch catching position. It is a dynamic explosive exercise fantastic for power sports.

Combination 2 in 1 exercise of Suspended Sit Up with a Single Arm Fly or 'Rip'. It has a moderate to high degree of difficulty. This will strengthen your abdomen thoroughly whilst create tension through the anterior sling to develop force translation through to the upper limb.

Rotary suspended twist exercises. Moderate to High difficulty by suspending the torso back to 120 whilst locking feet into GHD with a weighted plate or DB in each hand and rotating around the spine.

Combination 2in1 exercise of Suspended Sit Up with DB Fly. It has a moderate to high degree of difficulty. This will strengthen your abdomen thoroughly.