ALPHA Human Performance: Total Body KB Training Session

This is a goodie using only KB's and a weighted vest. With these two training tools you can crank out a total body workout with the following exercises:

KB Swing
KB Military press
KB High Pull
KB Goblet squat
KB 1-Legged RDL
KB Seated Twist
KB Corkscrew

Using those you will hit all the major moments necessary for a total body lift. If you don't have a KB, substitute a DB!

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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Total Body KB Training Session