After you’ve mastered “The Basics,” it’s time to introduce the next set of common movements you will find in the Street Parking programming.

You will see “PULL UPS” programmed in the Street Parking main workouts about once per week. With this often comes 3 common questions:

• What if I don’t have a pull up bar?

• What if I can’t do pull ups yet?

• Which sub should I choose?

Below you will find different pull up variations that you can utilize!

In the daily workout demo videos and descriptions you will always see a LIST of pull up and sub options to choose from. Remember there is no “right” or “perfect” option when it comes to what you choose to do for these. If all you have are dumbbells you will usually see the option for a bent over row or DB/KB swing.

We DO highly suggest when budget or space allows to get yourself something that will allow you to get the upper body pull motion similar to a pull up.

Options for this would be:

• Rings or TRX type bands (great for just putting in a doorway)

• A doorway pull up bar (kipping probably won’t happen but we are ok with that)

• A set of Lebert Fitness Equalizer Bars (These are like high parallettes that can also be used for dips)

• A wall mount pull up bar

• A Squat Rack with a pull up bar

WHAT TYPE OF PULL UP VARIATION IS RIGHT?

ALL OF THEM! We aren’t so stuck on one type of pull up - we just want you completing the motion. If you never do a kipping pull up - we are ok with that! Want to do STRICT pull ups in all of the workouts - great! We will always list options for how to modify the reps to make that work.

We will also list which subs work best depending on what the workout actually is. This is why it’s helpful to read each workout’s full description! For example - in a workout with a bunch of squatting, you probably would be better off doing a banded pull up or ring/trx row than a jumping pull up. And in a workout with only a few pull ups at a time and lots of transitions - getting in and out of a band might eat up too much of your time so we would suggest jumping or ring/trx row if you don’t have strict or kipping pull ups!

Want more tips and help developing pull ups? Make sure you check out the Street Parking Extra Pull Up Programs!

In general, people find a kettlebell swing to be pretty simple. This movement is fantastic for building strong legs, glutes, abs, and lower back. When you take it overhead it also starts to really build the upper back and shoulders. You will see kettlebell swings programmed often - especially in SHIFT.

MOVEMENT PROGRESSION

• FEET SHOULDER WIDTH APART

• HEELS DOWN

• DEADLIFT KETTLEBELL TO WAIST

• HOLD IN BOTH HANDS

• STAND TALL

• BELLY TIGHT

• HINGE AT HIPS

• TORSO COMES FOWARD

• BEND KNEES SLIGHTLY

• CHEST UP

• HEELS DOWN

• PULL KETTLEBELL BACK BETWEEN LEGS

• ARMS STRAIGHT

• STAND HARD AND FAST

• FINISH HARD WITH LEGS AND HIPS

• ARMS LONG AND LOOSE

• AS BELL BECOMES WEIGHTLESS GUIDE UP

• FINISH AT EITHER EYE LEVEL OR OVERHEAD

• BELLY TIGHT

• BUTT SQUEEZED

• HEELS DOWN

TIPS

Swings may also be performed holding a single dumbbell with the same technique.

KB Swings are also a great intro to an explosive or powerful HIP EXTENSION - which is super important for the Olympic or faster type movements.

What’s the deal with Olympic lifts like Clean and Jerks or Snatches? That seems really intimidating.

As with anything new, we always recommend you check your ego and start light (even the empty bar at first) and PRACTICE the movements outside of the workout first before loading up the bar and letting it rip when the clock is making you feel the pressure.

Movement PROGRESSION

• FEET HIP WIDTH APART

• HEELS DOWN

• BAR CLOSE TO BODY

• GRIP OUTSIDE OF LEGS

• HOOK GRIP

• KNEES BENT / OUT

• HINGE AT HIPS

• ARMS STRAIGHT

• BELLY TIGHT

• CHEST UP

• SHOULDERS OVER / BEHIND BAR

• DRIVE THROUGH HEELS

• LIFT CHEST

• PULL BAR INTO BODY

—ONCE PAST THE KNEES:

• ROTATE TORSO UPRIGHT

• STAND UP HARD AND FAST (JUMP)

• DRIVE THROUGH HEELS

• ARMS STRAIGHT

• SHRUG SHOULDERS UP

• PULL BAR UP BODY

• ELBOWS HIGH AND OUTSIDE

• PULL YOURSELF UNDER SLIGHTLY (PARTIAL SQUAT)

• ROTATE ELBOWS AROUND AND THROUGH FAST

• CATCH BAR IN PARTIAL SQUAT

• HIGH ELBOWS / LOOSE GRIP

• BELLY TIGHT / CHEST UP

• HEELS DOWN

• KNEES BENT / OUT

• HIPS BACK SLIGHTLY

• STAND TO COMPLETE

Movement PROGRESSION

THE UP PORTION OF THE FULL OR SQUAT CLEAN IS THE SAME AS THE POWER CLEAN. WHERE IT CHANGES IS AFTER THE "SHRUG" OF THE SHOULDERS:

• FEET HIP WIDTH APART

• HEELS DOWN

• BAR CLOSE TO BODY

• GRIP OUTSIDE OF LEGS

• HOOK GRIP

• KNEES BENT / OUT

• HINGE AT HIPS

• ARMS STRAIGHT

• BELLY TIGHT

• CHEST UP

• SHOULDERS OVER / BEHIND BAR

• DRIVE THROUGH HEELS

• LIFT CHEST

• PULL BAR INTO BODY

—ONCE PAST THE KNEES:

• ROTATE TORSO UPRIGHT

• STAND UP HARD AND FAST (JUMP)

• DRIVE THROUGH HEELS

• ARMS STRAIGHT

• SHRUG SHOULDERS UP

• PULL BAR UP BODY / PULL YOURSELF DOWN

• ELBOWS HIGH AND OUTSIDE

• CATCH BAR IN THE BOTTOM OF THE SQUAT

• FEET SHOULDER WIDTH APART

• HEELS DOWN

• KNEES OUT

• BUTT LOWER THAN KNEES

• CHEST UP

• BACK FLAT

• BELLY TIGHT

• ELBOWS HIGH / LOOSE FINGERTIP GRIP

• STAND TO COMPLETE

• LEAD WITH CHEST AND ELBOWS

• DRIVE HEELS DOWN

• DRIVE KNEES OUT

• BELLY TIGHT

Movement PROGRESSION

• FEET UNDER HIPS

• HEELS DOWN

• STANDING TALL

• BAR ON SHOULDERS

• FULL GRIP

• ELBOWS SLIGHTLY IN FRONT

• SHALLOW DIP

• HEELS DOWN

• KNEES FORWARD / OUT

• CHEST UP

• HIPS BACK ONLY SLIGHTLY

• STAND HARD AND FAST

• POP BAR OFF SHOULDERS

• MOVE FACE STRAIGHT BACK

• PRESS IN STRAIGHT LINE OVER HEAD

• FINISH LOCKED OUT

• BAR OVER MIDDLE OF BODY

• BICEPS BY EARS

• BELLY TIGHT

• BUTT SQUEEZED

When weight is heavy - make sure to absorb the lower back to the shoulders by bending the knees.

Movement Breakdown

THE FIRST PART OF THE JERK IS THE SAME AS THE INITIAL PART OF THE PUSH PRESS. IT'S WHAT HAPPENS ONCE THE BAR IS OFF OF THE SHOULDERS THAT IS DIFFERENT.

• FEET UNDER HIPS

• HEELS DOWN

• STANDING TALL

• BAR ON SHOULDERS

• FULL GRIP

• ELBOWS SLIGHTLY IN FRONT

• SHALLOW DIP

• HEELS DOWN

• KNEES FORWARD / OUT

• CHEST UP

• HIPS BACK ONLY SLIGHTLY

• STAND HARD AND FAST

• POP BAR OFF SHOULDERS

• MOVE FACE STRAIGHT BACK

• PRESS YOURSELF DOWN UNDER THE BAR

• CATCH WITH BAR LOCKED OUT OVERHEAD

• IN PARTIAL SQUAT

• FEET MAY MOVE TO SHOULDER WIDTH (WEIGHT DEPENDENT)

• HEELS DOWN

• KNEES BENT / OUT

• BELLY TIGHT

• BAR OVER MIDDLE OF BODY

• BICEPS BY EARS

• PRESSING UP

• STAND TO COMPLETE

Movement Breakdown

• FEET UNDER HIPS (OR SLIGHTLY WIDER)

• HEELS DOWN

• WIDE GRIP

• HOOK GRIP

• KNEES BENT / OUT

• HINGE AT HIPS

• CHEST UP

• BELLY TIGHT

• SHOULDER BEHIND BAR

• BAR CLOSE TO BODY

• DRIVE THROUGH HEELS

• LIFT CHEST

• PULL BAR INTO BODY

• PUSH KNEES BACK

—ONCE PAST THE KNEES:

• ROTATE TORSO TO UPRIGHT

• STAND UP HARD AND FAST (JUMP)

• ARMS STRAIGHT

• HEELS DOWN

• SHRUG SHOULDERS UP

• PULL BAR UP BODY

• ELBOWS HIGH AND OUTSIDE

• PULL YOURSELF UNDER SLIGHTLY (PARTIAL SQUAT)

• PUNCH UNDER AND PUNCH BAR TO LOCK OUT

• CATCH BAR LOCKED OUT OVERHEAD

• BAR OVER MIDDLE OF BODY

• IN PARTIAL SQUAT

• HEELS DOWN (MAY BE SQUAT STANCE DEPENDING ON WEIGHT)

• KNEES BENT / OUT

• HIPS BACK SLIGHTLY

• BELLY TIGHT

• CHEST UP

• ARMPITS FORWARD

• STAND TO COMPLETE

We will occasionally program full snatches (squat snatches) into the workouts. We recommend everyone start with power and start to work in some of the weekly Oly Workouts to work on the technique of the full snatch if interested.

Interested in following a specific Olympic lifting program? Check out our Oly EMOM Extra Program and Oly Accessory Weekly Workouts!

Can I do Olympic lifts if I don’t have a barbell? You ABSOLUTELY can! You will see them programmed with dumbbells in Program A and the technique for the most part is the same.