These 3 simple exercises can help benefit your overall Weightlifting program. Give it a shot and let use know how it goes.

Pallof Hold

Weightlifters need a strong “Trunk” to maintain an upright posture and what better exercise to develop this than the Pallof Hold? I show a few different variations, I particularly like the split jerk stance for my guys but play around with it and see what works best for you.

Tip: grab hold of the handle with the outside hand FIRST, try it and you’ll feel the difference.

Sets/Reps: 3-5 sets of 20+sec or 10+ circles each way

Thoracic Rotation

Most people and Weightlifters need thoracic mobilization, so gives this a shot. If you’re particularly tight, try the breathing exercise I show James in the Video.

Tip: try not to rotate through the lower back and help stabilize your hips by placing a prop underneath the top leg.

Sets/Reps: 1-2 sets of 10+ each way

Terminal Knee Extension

This exercise is great because all you need is a short step; you can even use 1-2 stacked plates if you don’t have a small step. You’ll want to incorporate this exercise before you start your lifts, as an “activation” exercise to help stabilize your kneecap via the VMO (Vastus Medialis Oblique). Whether if you believe that the VMO exists or not, doesn’t matter, this exercise itself IS beneficial. 🙂

Tip: Keep knee aligned with the hip, and SQUEEZE the quads.

Sets/Reps: 2+ sets of 8+