ALPHA Human Performance: DB "Goblet Hold" for lower body strength

Want more bang for your buck out of a Db for lower body training? Check the video below and the article in the March 2015 Issue of the "Pro Power E-Mag" on DB Goblet Squat Holds for lower Body Strength (Click Here for the Issue)

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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DB "Goblet Hold" for lower body strength