POWER UP

Manuwa uses full-body movements to build all-round power for the Octagon. Get stronger with this classic double whammy

BACK SQUAT

Reps 6

Sets 4

Rest the bar against the back of your shoulders – not on your neck – and hold it using an overhand grip, hands slightly wider than shoulder-width apart. Keep your elbows pointing down. Your feet should be a little more than shoulder-width apart, with your toes pointing outwards slightly. Squat until your thighs are at least parallel to the floor. The deeper you can squat, the better. Drive back up through your heels to return to the start position.

POWER CLEAN

Reps 6

Sets 5

Grip a bar with your hands roughly shoulderwidth apart. Drive through your heels to lift it off the floor, then, as it passes your knees, use your hips to drive up and lift the bar explosively. Catch it at your chest. When all your reps are done, either put the bar in the rack to get ready for your squats, or push press it overhead and lower it.