Move Health and Fitness

Power Clean technique improvements throughout the session

The Romanian deadlift (RDL) and lat pulldown don’t look much like a power clean, but both build qualities that directly improve different phases of the lift.

So if you’re wanting to learn a new skill such as a power clean and get the benefits of what Olympic lifts do , these lifts such as RDL’s and Lat Pulldowns that you might be already doing are more or less strengthening the “engine” behind the power clean.

The RDL is one of the best assistance exercises for power cleans because it develops the posterior chain—the muscles that produce most of the power in the clean.

Here’s how it transfers:

* Stronger hip extension
* Better bar path
* Improved starting position
* Greater eccentric hamstring strength
* Stronger grip and upper back isometric strength

As for lat pull downs, many people think the lats only pull the bar down, but in Olympic lifting they mainly stabilize the bar and connect the upper body to the hips.

They contribute by improving:

* Keeping the bar close
* Upper-body rigidity
* Receiving position
* Scapular control

So think of the clean as a chain of events:

1. RDLs build the strength to extend the hips explosively.
2. Lat pulldowns keep the bar connected to your body.
3. Together they produce a more efficient pull that is both stronger and faster.

For more info on how we can help you enjoy and get the most out of your strength training, details can be found in the bio above.

This is Snyman who has been training at Move for a few years now. Part of Snyman’s training is to improve his chin ups, developing strength from different angles.

Below are some of the angles that can help you become stronger and edge you closer to the perfect chin up or pull up.

Supinated grip (chin-up) → more biceps involvement and lower lat emphasis
Pronated grip (pull-up) → greater upper back, teres major, and lat demand
Neutral grip → often the most shoulder-friendly and balanced
Wide grip → increases upper lat and scapular control demands
Close grip → more elbow flexor and lower lat contribution

This creates more complete pulling strength rather than becoming strong in only one pattern.
For more info on how we can help you become stronger, details can be found in the bio above.

1 on 1 and 2 on 1 Personal Training
To help you start your training goals today our details can be found in the bio.

A back squat + runner’s step-up superset blends bilateral max force production with unilateral, running-specifics.

The purpose of these two exercises combined is good for sprint acceleration especially for sport field athletes and for the general population in regard to gait strength.

For more info on how we can take your training to the next level, our details can be found in the bio above.

a big mover on the weekend just gone.
Winning the BMX state motto for his age category.

In training last night as he prepares for the worlds later in the year.

A1 Barbell Pin Split Squats
A2 Sled Sprints

B1 B Stance Rdl
B2 Db Single Arm Row

RDL’s and Rocker jumps paired together as a heavy exercise and explosive also known as contrast training

What happens when you combine banded Hip Thrusters with Bulgarian Split Squats?

Neuromuscular effect

Hip thrusts prime the glutes
Split squats immediately force that activation to carry over into a complex, unilateral pattern

This improves:
•Glute contribution
•Reduced quad or low-back dominance
•Better hip positioning

From an athletic point of you the combo improves
•Sprint acceleration
•Change of direction
•Jump take off mechanics
•Running stride efficiency

For more info on how we can help you at any age become more athletic, our details can be found in the bio above.

Starting the new year with clear training goals matters because it turns your motivation into direction and momentum, rather than short-lived enthusiasm.

For more info how we can help you in 2026,
Our details can be found above.

PBs. Marathons. Strength. Better movement. Healthy habits for kids.
Whatever your goal in 2025, we built a program around you.

17+ years strong—and still focused on one thing:
A healthier community that loves to move.