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3 Total Body Lifts For Extreme Strength!

3 Total Body Lifts For Extreme Strength!

During all of my years of training and experience with discovering how to build on strength I have learned many things. One of the many things that I have learned is that “strength” has many forms. Some guys are great lifting heavy weight, some do outstanding things with just their own body resistance, and some are very fast and agile. Because of the many characteristics that display varying types of strength I have included 3 different lifts that will help you to contribute to speed, power, size, and muscular endurance.  Keep on reading if I have your attention.
Total Body Lifts For Extreme Strength
Power by Andrew Trahan Photography
1. The Standard Barbell Dead Lift: This particular lift is great for building a serious base line of functional body strength while also increasing muscular size.  Dead lifting has many benefits ranging from the development of a strong back to building a body capable of moving some heavy weight around within any given situation.  Whether you are an athlete looking to put some size on or a serious fitness junkie looking to increase your lean muscle mass the barbell dead lift is the lift for you.  With this lift you stand to build strong hips, a strong back, a powerful core center, and total control of your body’s functional capability.  This exercise is completed by you lifting a barbell (dead weight) off of the floor by vertically driving your hips and knees to full extension without rounding your back.  Your arms must stay straight and you must learn to tension your core center to support your spine and midsection throughout its execution.  This is an extreme strength building lift my friend.

PEC (35 of 69) by stenbergphotography.com
2.  The Barbell Olympic Power Clean: This particular lift is tremendous for developing total body functional power while including a huge element of speed and quickness. I always like using the phrase “hitting the competition in the mouth,” and this lift is just the thing for doing that. The term “clean” in this case means to lift the barbell from the floor to your chest in one “clean motion.” In order to do this you must engage in the drill by generating enough force to vertically lift the barbell to a decent enough height in order to quickly get your body underneath the bar to catch it in the rack position.

Now there are different ways of doing this particular lift. However, as a strength and conditioning specialist I like to concentrate on the barbell power clean for the development of one’s speed and power.  Other variations of this lift may include executing the same motion with the barbell hanging at your waist (a hang clean version) or by adding an additional movement to make the lift more complex such as a jerk press after the clean and rack (making it a clean and jerk).  These are great variations of the lift, but for purely teaching one version to span many athletic realms this is the lift that qualifies for extreme strength here.  Technique is everything and this is one that requires practice and proper instruction.
Lockout by flossy22

3. The Single Arm Kettlebell Snatch:  This is one lift that is great for developing both speed and muscular endurance. The kettlebell is one of the most well rounded and hardest hitting devices you can use for both fitness and athletic performance.  The overhead snatch is a tremendous lift to perform with the kettlebell because in my professional opinion it is the perfect hybrid type of lift for achieving both explosive muscular qualities, as well as, muscular and cardiovascular endurance.  This lift involves you swinging the bell with one arm and pulling it from between your legs up to held position above your head with your arm locked out.

This lift is tremendous for building a powerful core center and awesome shoulder stability. It is perfect for strengthening your body to run, jump, and throw anything better than you did before performing it!  The overhead kettlebell snatch can also be executed in a few different ways, but for the sake of this article I am talking about the one arm version. As a powerful isolateral exercise this single lift is extremely valuable to your training for several different reasons.

First of all, you can train with kettlebells just about anywhere. The snatch lift can be performed either outside or in a gym as long as you have the flat space and the bells to make it happen.  In addition to this the technique required for kettlebell lifting teaches tremendous motor skills and coordination.  This lift is one of the best for getting you where you need to go with your training.  Make sure that your technique is sound and solid and you can check my video demos to make sure that it is. The single arm kettlebell snatch is an extreme strength lift that will get you some serious hard body and strength characteristics that lasts.  Remember that most anyone can train hard, but only the best train smart my friend.

If you are serious about gaining strength and getting results then you need to sign up to get my FREE report, the “10 Step Method To Strength: Mastering The One Arm One Legged Push Up” today!


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Brandon

I'm a Certified Strength And Conditioning Specialist (CSCS) and author. I have had over 17 years experience in MMA fitness, strength and conditoning, and athletic performance for most every sport. As an author and specialist I've written close to a million words on fitness and strength. I'm also a Muay Thai practictioner and enjoy helping others to reach their peak potential through fitness and performance.

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