ALPHA Human Performance: Plate glute ham sit up

Want a way to fire up your core? Perform the glue ham sit up. By holding the a weight away from your body and leaning backwards then "hovering" your core, you will engage and get a different feel than the typical core exercise.

This glute ham sit up while tough, is also a great way to increase core stabilization and body control.

Tips:

Be steady on your decent
Engage (tighten) your core before each rep
Ready your shoulders to hold the plate by "locking" your shoulder blades together.

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

Pages

Plate glute ham sit up