Table of Contents

Part I. Total Body Power and Explosive Exercises 1.1 Power Snatch 1.2 Hang Power Snatch 1.3 One-Arm Dumbbell Snatch 1.4 Muscle Snatch 1.5 Power Clean 1.6 Hang Power Clean 1.7 Dumbbell Hang Power Clean 1.8 Push Press 1.9 Push Jerk 1.10 Split Jerk Part II. Lower Body Hip and Thigh (Multijoint) Exercises 2.1 Front Squat 2.2 Back Squat 2.3 Romanian Deadlift 2.4 Deadlift 2.5 Hip Sled (Machine) 2.6 Seated Leg Press (Machine) 2.7 Step-Up 2.8 Forward Step Lunge 2.9 Glute Ham Raise Hip and Thigh (Single-Joint) Exercises 2.10 Stiff-Leg Deadlift 2.11 Good Morning 2.12 Leg (Knee) Extension (Machine) 2.13 Seated Leg (Knee) Curl (Machine) Calf (Single-Joint) Exercises 2.14 Seated Calf (Heel) Raise (Machine) 2.15 Standing Calf (Heel) Raise (Machine) Part III. Upper Body Chest (Multijoint) Exercises 3.1 Flat Barbell Bench Press 3.2 Incline Barbell Bench Press 3.3 Flat Dumbbell Bench Press 3.4 Incline Dumbbell Bench Press 3.5 Vertical Chest Press (Machine) Chest (Single-Joint) Exercises 3.6 Pec Deck (Machine) 3.7 Flat Dumbbell Fly 3.8 Cable Crossover (Machine) Back (Multijoint) Exercises 3.9 Lat Pulldown (Machine) 3.10 Bent-Over Row 3.11 One-Arm Dumbbell Row 3.12 Low-Pulley Seated Row (Machine) 3.13 Seated Row (Machine) 3.14 Face Pull (Machine) Shoulder (Multijoint) Exercises 3.15 Shoulder Press (Machine) 3.16 Seated Barbell Shoulder Press 3.17 Seated Dumbbell Shoulder Press 3.18 Upright Row Shoulder (Single-Joint) Exercises 3.19 Lateral Shoulder Raise 3.20 Bent-Over Lateral Raise Biceps (Single-Joint) Exercises 3.21 Barbell Biceps Curl 3.22 Hammer Curl Triceps (Single-Joint) Exercises 3.23 Lying Barbell Triceps Extension 3.24 Triceps Pushdown (Machine) Forearm (Single-Joint) Exercises 3.25 Wrist Curl 3.26 Wrist Extension Part IV. Core Core Exercises 4.1 Bent-Knee Sit-Up 4.2 Abdominal Crunch 4.3 Front Plank 4.4 Side Plank 4.5 Stability Ball Rollout 4.6 Stability Ball Pike 4.7 Stability Ball Jackknife 4.8 Abdominal Crunch (Machine) 4.9 Stability Ball Abdominal Crunch 4.10 Stability Ball Reverse Back Extension Part V. Alternative Modes and Nontraditional Implements Exercises Using Alternative Modes and Nontraditional Implements 5.1 Two-Arm Kettlebell Swing 5.2 Single-Leg Squat 5.3 Single-Leg Kettlebell Romanian Deadlift 5.4 Turkish Get-Up 5.5 One-Arm Kettlebell Clean 5.6 One-Arm Kettlebell Press 5.7 Kettlebell Front Squat 5.8 Stability Ball Bridge to Curl 5.9 Dumbbell Renegade Row

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About the Author

The National Strength and Conditioning Association (NSCA) is the world's leading organization in the field of sport conditioning. Drawing on the resources and expertise of the most recognized professionals in strength training and conditioning, sport science, performance research, education, and sports medicine, the NSCA is the world's trusted source of knowledge and training guidelines for coaches and athletes. The NSCA provides the crucial link between the lab and the field.