Power Clean

Barbell Leg Exercises

Start: Squat over a loaded barbell on the floor and grip it overhand at shoulder width just as if you were starting a standard deadlift.

Finish: This is almost exactly the same exercise as the hang clean. Pull the bar off the floor as fast as you can, go u on your toes, shrug your shoulders, and perform an upright row as you lift the bar up along your body. When the bar hits chest level, "catch" it on your front shoulders by dropping under it in a half-squat and turning your palms up toward the ceiling. Your upper arms should be parallel to the floor when the bar lands on your shoulders. Stand up straight, then lower the bar to the floor and return to the starting position.

Muscle Snatch

Barbell Leg Exercises

Start: Use light weight for this one-it's a speed-and-technique move. Get in the same starting position as for the deadlift and power clean, but use a wide grip.

Finish: The first part of the lift is exactly like the power clean, using almost every muscle, from your calves to your traps, to move the bar up as fast as possible. Instead of "racking" the bar on your shoulders, as in a power clean, snap it overhead once it reaches chest level. Quickly return to the starting position.

Traveling Lunge

Barbell Leg Exercises

Do this like a regular lunge but instead of pushing back up from the down position, bring your back leg forward to get to the starting position for a few feet ahead of where you started. Execute the next lunge with your other leg. Continue alternating legs as you lunge across the room.

Barbell lunges

Barbell Leg Exercises

Stand holding a barbell across your upper trapezius, your

Feet hip-width apart. Step forward with your nondominant leg and lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor and your torso should remain upright. Push yourself back up to the starting position as quickly as you can, and repeat with your dominant leg. That's one repetition.

Overhead Squat

Barbell Leg Exercises

Start: This exercise has a long learning curve: it requires a lot of balance as well as tremendous strength and flexibility in your back and shoulders. Before you try to with challenging weights, you may want to try it with a broomstick, then a standard bar, then an unloaded Olympic bar. Press the bar overhead wth a full, overhand grip that's slightly wider than shoulder width Lock out your elbows, and pull your upper arms back so they're next to your ears. Set your feet shoulder-width apart with your knees slightly bet and your lower back in its naturally arch position.

Finish: Slowly descend until your thighs are parallel t the floor Pause ten push back up t the starting position.