ALPHA Human Performance: Cable wood chop

The cable kneeling wood chop is one of the best ways of working your core and at the same time your rotational strength. It's a great "go to" exercise for those looking to add a new dimension to thier core training by offering core resistance across your body.

Tips:

* If a cable machine is unavailable, use a resistance tube

* keep your rep range relatively high (8-12)

* keep your body upright as you pull across your body

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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Cable wood chop