Stop Guessing. Start Learning.
These guides cover the movements and questions athletes ask me most. Each one gives you the logic behind the technique — not just what to do, but why it works. Free to download. No catch.
Technique Guides
- Mobility
Shoulder Mobility for Overhead Movements
6 drills to fix your overhead position — less than 10 minutes, band and barbell rack only. Run this before snatches, overhead squats, or any heavy pressing session.
You'll learn: Fix your overhead squat and snatch positioning
- Technique
Hook Grip: When to Use It and Why It Matters
18 barbell movements mapped — a clear yes or no for each one. Plus the two thumb pain mistakes that stop athletes from committing to it, and exactly how to fix them.
You'll learn: Know exactly when and how to hook grip — and stop guessing
- Weightlifting
Split Jerk Setup Guide
Most athletes guess where their feet land. This guide fixes your exact split position in 10 minutes using only chalk and your own foot as a measuring tool.
You'll learn: Find your personal foot position and build a stable catch
- Weightlifting
Push Press. Push Jerk. Split Jerk.
Three movements, three catch heights, one rule. Understand why split jerk allows the heaviest overhead load — and when each movement belongs in your training.
You'll learn: Choose the right overhead movement every time
Want More Than a PDF?
Inside LOT Training you get the full 8-week programming block, movement courses for gymnastics and weightlifting, monthly live Q&As with Coach Nelsinho, and a community of athletes who take their technique seriously.
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New guides added regularly. Follow @coachnelsinho on Instagram to be the first to know.