ALPHA Human Performance: Training Mask BB RDL

The posterior chain---the back of the body---is considered by many to be "the engine of moving the human body forward".

Working the posterior chain with the RDL is a great way to build strength to propel your body forward. It provides a great "stretch and strength" for the hamstring area. Check out the vid above.

When doing this exercise, think about taking your hips backwards while unlocking your knees with a flat back.

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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Training Mask BB RDL