ALPHA Human Performance: DB Front squat

I found that the barbell front squat takes a lot of core strength, stability and strength to hold the weighted bar on the front side of your body while performing full squats. That's one of the main reasons that I like it.

I started doing the DB Goblet hold squats more this year, and that's performed with a single DB.

Recently I tried out a "DB Front Squat" using two DB's to try to elicit the same effect as a barbell front squat. It's a different feel than just doing the DB Goblet squat with DB in front of your body, because now your holding TWO DB's in an underhand grip position Plus you must completely stabilize your body and hold the two DB's firmly together as you perform each rep. This take a lot of strength.

The end result is that I will be adding it to my training program. It's a great lower AND upper body exercise to perform that adds a good amount of strength and balance.

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 Front squat