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Pro Power Mid-November 2014 Issue

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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

  • Complex: Rdl, Row, Hang Clean, Push Press
    Using the Pur Motion Clean and Jerk to simulate bar movement is great because you can keep your hands in a neutral position the entire tim...
  • Jump Rope and Battle Rope MISERY for conditioning
    They say that misery loves company.... but so does success !  :) So if you want to get in great shape, you gotta get kinda miserable.  G...
  • Pur Motion - Rcj Complex: Rdl, Row, Hang Clean, Push Press
    Using the Pur Motion Clean and Jerk unit to performance a complex series of RDL, Hand Clean, Row and Push Press. From one to the next, ...
  • Kobe Bryant's new book goes into the mind of a competitive alpha athlete
    From AMAZON: "In the wake of his retirement from professional basketball, Kobe “The Black Mamba” Bryant has decided to share his ...
  • Every rep matters: especially when you track the intensity of each lift!
    The Push tracker monitors are great for tracking velocity and power during lifting sessions. Each rep is tracked to give you insight on the...
  • DB Complex Outdoors
    Complexes are a fantastic way to combine exercises together for a great training effect. One way to do this is by putting together a few ex...
  • REALLY fast feet Hurdle drills, stepping and weaving
    It's all in the footwork!! How you step, is how you MOVE, all the way up the kinetic chair.  Check out this athletes footwork laterall...
  • 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...
  • Wanting it is not enough
    Each and every time you step on the court or walk in the weight room, you have a choice to make. You can choose to work hard or you can c...
  • DB explosive movement with lower body strength movement
    Combine a lower body exercise with an explosive movement with DB hang clean and step up. Alternate your legs, and be explosive on the cl...

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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