Olympic Technique + Upper Power

Stay tall and make quick, quiet contacts while turning the rope smoothly from the wrists.

Keep your arms straight and pull your shoulder blades down before returning to the hang.

Lower your chest and hips together from a strong plank, then press back to straight arms.

Keep your elbows high, squat between your feet with the whole foot planted, and stand tall.

Drive tall through the hips and finish with the elbows high.

Start above the knees, drive hard through the hips, and catch the bar quickly in a strong quarter squat; use a weight that stays fast for every rep.

Reach tall and slam the ball into the floor as hard as possible.

Load the hip and throw explosively across the body.

Pull through full range without swinging and lower under control; use bodyweight if added weight compromises the reps.

Pull toward your ribs and pause briefly at the top.

Raise your knees without swinging and lower under control to a quiet hang.

Keep your hips as still as possible while alternating shoulders.