Since FL2’s first co-designer has medaled in both the triple jump and long jump, it comes as no surprise that Will Claye starts every workout with running and sprints. But after that, he goes into full-body training mode. Will hits the weight room approximately four days a week, mixing up core exercises and full-body resistance moves with Olympic weightlifting. Whether you’re an elite athlete or a casual exerciser, here are four essential moves to add to your routine:
Single Leg Deadlift: This classic hamstring/back/core adds a significant balance challenge when it’s performed one leg at a time. Holding a dumbbell or barbell, stabilize your core as you bend the hips back, lowering your upper body slowly toward the floor. Squeeze your glutes as you return to the upright position. Repeat for 10-15 reps before switching legs.
Power Clean: This total-body move is a must for speed and explosive power. Stand holding a barbell with your back flat – and then quickly extend your hips and knees while pulling the bar up toward your chest. Drop your body underneath the bar, rotating your elbows so the bar can rest on your shoulders. Release the weight and guide it to the floor. Go for 10-15 reps.
Hang Power Snatch: Start with a barbell on the floor in front of you, pulling your hips back and bracing your core with a wide grip on the bar. As you extend the hips to stand, quickly lift the bar up and over your head, fully extending your hips at the top of the move so that you’re standing upright. Repeat for 10-15 reps.
Single Leg Squat: Place a barbell over your shoulders, and slowly step forward with your left leg, squatting down until your left leg forms a 90-degree angle and your right knee almost touches the floor. Press through your left heel to push back to standing. Repeat for 10-15 reps before switching sides.
These moves play a key role in Will’s training routine – but needless to say, four exercises aren’t the only thing that makes the man. So stay tuned for more of Will’s breakthrough workout techniques.