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Featured Article

Work your posterior chain with hip drop, 2 step, Reverse Sled Pulls

You hear a lot about "posterior chain work" (training everything behind you such as glutes, hamstrings, traps, etc) and there ar...

Articles

  • Single leg for lower body lifting, single leg for upper body lifting
    Doing training exercises on one leg is a great way to create better balance and control while building strength.  You can be kneeling usin...
  • Incorporating battle ropes into your training
    Battle Ropes are a great training tool to integrate into your sports performance training.  The ropes can be used for a variety of training ...
  • Track your training, track your life
    Tracking your fitness progress does not have to be a big production. My fav is the Under Amour Record app. It's syncs with most fi...
  • Weight Vest agility hoop/ladder combo drills
    These drills can be done with either an agility Hoops or agility ladders.  Performing quick feet drills while wearing a weighted jacket in...
  • The Core Killer: 4 exercises to attack your core
    Side Plank with Elevated Leg: 4 Sets 10 Reps Med Ball Seated Rotation: 4 Sets 15 Reps
  • Countdown to opening the doors at Alpha
    As we start to turn the corner and get life moving again, we are looking forward to opening the Alpha Human Performance Training and Recove...
  • Have a conditioning "Blast" with battle ropes
    Try these battle rope variations to increase your conditioning and sports performance! Battle Rope Tips: Move ...
  • The circuit: jump rope, sandbag cleans, sand bag reverse lunges, sandbag...
    I like to do different workouts to add a change of pace to my routines and this was a garage workout I did last summer using the following...
  • Don't just track training sessions and nutrition: track your LIFE !
    The story of our lives is contained in our daily moments.  We like to track certain things in our lives: our training, our food, our time...
  • Add load to your exercise: Weight Vest DB snatch
    I am a big fan of the DB 1-arm snatch. It's an explosive exercise that develops an athletes ability to be explosive, and not a hard ex...

DB 1-Arm Snatch


Want a simple power builder that is basic, but an absolute killer? Try DB 1-arm snatches.

1) Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart.

2) Descend your hips in a "power position" with flat back and chest up

3) Quickly pull the dumbbell toward the ceiling while at the same time extending your knees and hips and raising on to the balls of your feet, keeping the dumbbell close to your body as you pull it.

4) As the dumbbell gets to its highest point, very quickly rotate your elbow under the weight while extending your arm.

The dumbbell will rest over the top of your shoulder with the palm facing away from your body. "Catch the weight with knees slightly bent

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