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Work your posterior chain with hip drop, 2 step, Reverse Sled Pulls

You hear a lot about "posterior chain work" (training everything behind you such as glutes, hamstrings, traps, etc) and there ar...

Articles

  • The zen of training: why exercise selection doesn't matter and why it does matter
    Many times is not what you do, it is how you do it. When I think of that in terms of exercise and training, I believe that it is so true. I...
  • Knights Lunge Curl and Press
    This exercise is a bit of a "fan favorite" for me! I love the doing the lunge curl and press because it combines a forward a...
  • Training mask med ball power clean
    Looking to build olympic movement type of explosiveness without the bar? Try using a medicine ball. Sink you hips, chest up, and throw...
  • Track your training, track your life
    Tracking your fitness progress does not have to be a big production. My fav is the Under Amour Record app. It's syncs with most fi...
  • Jawku + reverse open step start 5/10/5 shuttle
    Jawku is the digital timing system that allows athletes to time themselves in drills and testing situations. Check out the vid, then cl...
  • Making our way through the world with 'Alignment vs Agreement'
    In today's modern world, it feels good when we find those who are in agreement with us.  It gives a sense of validation when we be...
  • DB thruster and Vertimax jump combo using Push velocity tracker
    This is a great way to combine velocity training with explosive training back to back. In the video above the athlete performs a th...
  • War Rotational for multi-directional explosiveness
    Explosive exercises such as hang cleans and plyo box jumps are great for building traditional explosiveness for athletes. After all, a big...
  • ALPHA Weighted Belt for increased resistance
    I was not thrilled with current weighted vest on the market, primarily because the bulky uncomfortableness of them. Typically they are ho...
  • Ball Slam, Ball Rotations and the Training Mask
    The more I train, the more variety that I find!  There are so many different exercises and drills out there that you could spend a lifetim...

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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