ALPHA Human Performance: Split stance two arm rope slam

Want to create a GREAT cardio strength effect? Grab a rope and start banging it on the ground :) Battle Ropes are fast becoming a craze among the masses looking for alternative cardio solutions. It's not time intensive, yet the time you spend doing them leaves you gasping for air.

Battle Rope TIPS:

Experiment with different stances
Do rope for time or predetermined amount of slams
Breathe, breathe, breathe: focus on you air capacity

Grab a rope and get started today!

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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Split stance two arm rope slam