Best Pull Day Workouts To Olympic Lift For Women

The Back Squat is a popular lower body exercise that builds strength and muscle, especially in the legs. It's an important move in powerlifting and overall fitness routines.

How to do it

1. Set the barbell just below shoulder height and grip it with hands outside shoulder-width.
2. Squeeze your shoulder blades and brace your core by tightening your stomach muscles.
3. Squat down slightly to place the barbell on your neck before standing up and stepping back into a shoulder-width stance.
4. Keep your heels flat and your chest up as you lower your body by bending at your hips.
5. Ensure your knees move outward slightly as you squat down, keeping your back straight.
6. Once your thighs are parallel to the floor, push back up to the starting position.

The Clean is a powerful exercise that works many muscles, including your legs, back, and shoulders. It involves lifting a barbell from the ground to your shoulders in one smooth movement, helping to build strength and coordination.

How to do it

1. Stand with your feet shoulder-width apart beside a loaded barbell.
2. Bend at your hips and knees to grip the bar with both hands.
3. Keep your back straight as you lift the bar straight up by pushing through your heels.
4. When the bar is above your thighs, jump slightly to raise the bar to chest height while keeping it close to your body.
5. Catch the bar on your chest by bringing your elbows under it and dropping into a slight squat.
6. Stand back up and lower the bar to the ground.

The deadlift is a powerlifting exercise that targets the muscles in your back and legs. It helps build overall strength and is commonly used in fitness routines.

How to do it

1. Stand straight with your feet shoulder-width apart and the barbell close to your lower legs.
2. Bend at your hips and knees to lower yourself towards the barbell, keeping your shins close.
3. Grip the barbell with both hands or one hand over and one hand under, while keeping your chest up.
4. Stand up straight by pushing through your hips and knees to lift the barbell along your body.
5. Lower the barbell back down in the same path you lifted it.

The Front Squat is a basic exercise that mainly works your quadriceps by holding a barbell in front of your body. This variation helps improve strength and stability, which can benefit various sports and daily activities.

How to do it

1. Set the barbell at shoulder height.
2. Rest the bar on your shoulders, either with arms crossed or in a front rack position.
3. Step back, placing your feet shoulder-width apart with toes slightly out.
4. Keep your weight balanced on your feet.
5. Push your hips back and bend your knees while keeping your back straight.
6. Lower your body until your spine is neutral and then rise back up to the starting position.

The Good Morning exercise focuses on strengthening the muscles in your back and hamstrings. If you're new to this movement, it's safer to start with dumbbells rather than a barbell.

How to do it

1. Set the barbell below shoulder height and grip it wider than shoulder-width.
2. Pull your shoulder blades together and tighten your core muscles.
3. Squat slightly to place the barbell on your upper neck, then stand up and step back, feet shoulder-width apart.
4. Keep your heels on the ground and hinge at your hips to lower your torso while bending your knees slightly.
5. Maintain a straight spine as you lower your body until your torso is almost parallel to the ground, then return to standing.

The Hang Clean is an exercise that builds explosive strength and coordination, mainly working your legs, hips, and shoulders. You lift a barbell from a hanging position to your shoulders in one smooth motion, enhancing your overall athletic ability.

How to do it

1. Stand with feet shoulder-width apart next to a loaded barbell.
2. Brace your core, hinge your hips back, and bend your knees to grab the barbell with both hands.
3. Lift the barbell to just above your knees, then extend your hips and explode upward, pulling the barbell to chest height.
4. Catch the barbell on your chest with elbows underneath and palms facing up, dropping into a quarter squat.
5. Stand up straight and lower the barbell back to the starting position.

The Hang Power Clean is an explosive weightlifting move that targets multiple muscle groups. You start from a hanging position instead of the floor, making it easier for beginners to learn and improve their lifting technique.

How to do it

1. Stand with your feet shoulder-width apart and the barbell next to your shins.
2. Brace your core, then hinge at your hips and bend your knees to grasp the barbell with both hands.
3. Lower the barbell to just above your knees, then explode upward, using your hips, knees, and ankles to lift it to chest height.
4. Quickly catch the barbell on your chest with your elbows underneath it, palms facing up, and bend your knees slightly.
5. Stand up straight and then lower the barbell back to the starting position.

The Hang Power Snatch is a powerful weightlifting exercise that helps improve strength, coordination, and agility. You lift a barbell from just above your knees to overhead in one smooth movement, engaging your hips, shoulders, and core.

How to do it

1. Stand with feet shoulder-width apart, barbell on the ground near your shins.
2. Brace your core, hinge your hips back, flex your knees, and grip the barbell with both hands.
3. Lower the bar to just above your knees.
4. Drive your hips, knees, and ankles up to pull the barbell overhead, keeping your elbows high.
5. Catch the bar overhead by flipping your elbows under and squatting slightly.
6. Stand up straight, then lower the barbell to the starting position.

The Hang Snatch is an exercise that builds explosive power and coordination by lifting a barbell from a hang position to overhead in one smooth movement. It's great for developing strength and improving Olympic lifting techniques.

How to do it

1. Stand with your feet shoulder-width apart and the barbell next to your shins.
2. Bend your hips back and grab the bar with both hands, keeping it at waist height.
3. Lower the bar to just above your knees, then explosively extend your hips, knees, and ankles to lift the bar overhead while keeping your elbows high.
4. Catch the bar overhead by snapping your elbows under it, then drop into a quarter squat.
5. Stand up straight and lower the bar back to the starting position.

The Muscle Snatch is a slower version of the Snatch exercise that helps you learn proper form and build strength. It's great for beginners and can be done even if you don’t plan to lift for competition.

How to do it

1. Stand with feet shoulder-width apart and the barbell on the ground near your shins.
2. Bend at the hips and knees to grip the bar with a wide overhand grip.
3. Keep your back straight and push through your heels to lift the bar vertically.
4. When the bar reaches mid-thigh, extend your hips, knees, and ankles to raise it overhead.
5. Catch the barbell overhead by pulling your elbows under it and keeping your palms facing up.
6. Lower the barbell back to the starting position.

The Power Clean is a powerful exercise that strengthens multiple muscle groups by lifting a barbell from the ground to your shoulders in one quick motion. It helps develop strength and power, making it a great choice for athletes.

How to do it

1. Stand with your feet shoulder-width apart next to a loaded barbell.
2. Hinge at your hips and bend your knees to grab the barbell with an overhand grip.
3. Keep your back straight and push through your heels to lift the bar vertically.
4. When the bar passes your thighs, explode your hips to lift the bar to chest height.
5. Catch the bar on your chest, elbows underneath, and drop into a quarter squat.
6. Stand up straight to finish and lower the barbell back down.

The Power Clean from Blocks is a simplified version of the traditional Power Clean. It allows users to focus on strength and technique without starting from the floor, making it accessible for those with mobility issues and emphasizing the explosive movement.

How to do it

1. Stand with your feet shoulder-width apart and a barbell on blocks below your knees.
2. Hinge at your hips and bend your knees to grasp the barbell with an overhand grip, keeping your hands shoulder-width apart.
3. Keep your back straight and push through your heels to lift the barbell vertically alongside your body.
4. When the barbell reaches mid-thigh, extend your hips, knees, and ankles to pull the bar to chest height.
5. Catch the bar on your chest with your elbows underneath, palms up, and squat slightly underneath it.
6. Stand up straight before lowering the barbell back to the blocks.

The Power Snatch is a full-body Olympic lift that builds strength, speed, and coordination. It involves lifting a barbell from the floor to overhead in one smooth motion while engaging key muscles like the hamstrings, glutes, shoulders, and core. This exercise is designed for experienced lifters and requires careful technique for safety and effectiveness.

How to do it

1. Stand with your feet shoulder-width apart and the barbell on the ground near your shins.
2. Bend at your hips and knees to grip the bar with a wide overhand grip.
3. Keep your back straight and push through your heels to lift the bar straight up.
4. Once the bar passes your thighs, explosively extend your hips and legs to lift the bar overhead.
5. Catch the bar overhead by bending your elbows under it and sitting into a half squat.
6. Stand up fully before lowering the bar back to the ground.

The Power Snatch from Blocks is a beginner-friendly version of the traditional Power Snatch. It works many muscle groups and allows you to focus on your technique since the barbell starts elevated on blocks, minimizing strain from the ground.

How to do it

1. Stand with feet shoulder-width apart and a loaded barbell on blocks just below your knees.
2. Bend at your hips and knees to grasp the barbell with a wide grip.
3. Keep your back straight and push through your heels to lift the bar vertically.
4. Once the bar passes mid-thigh, extend your hips, knees, and ankles to pull the bar overhead.
5. Snap your elbows under the bar to catch it overhead in a half squat position.
6. Stand up straight before lowering the bar to the starting position.

The Romanian Deadlift is a strength exercise that focuses on your glutes and hamstrings. It involves bending at the hips while keeping the knees slightly bent, helping you build strength for other hip hinge movements.

How to do it

1. Stand with a barbell an inch away from your shins and keep your core tight.
2. Hinge your hips back and grip the barbell with both hands.
3. Push through your heels and bring your hips forward to stand up straight, lifting the barbell to your thighs.
4. Keep your knees slightly bent as you lower the barbell by hinging your hips back until your back is flat.
5. Once your back can no longer stay flat, push through your heels to return to the starting position.