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Cody Garbrandt: No Love For The Victim

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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

  • DB clean to a step up to create a great combo exercise
    One of my favorite combo exercises to work explosiveness and strength at the same time: DB Clean plus box step up.  Combines explosive mov...
  • Quickie Training: Training Mask Sled push
    Working with heavy sleds is great for building leg strength and cardio endurance, but it also builds the core and shoulders as well. Perfo...
  • Swivel Vision Goggles and the zig zag side step
    Swivel Vision has created the ultimate athlete training tool for vision training and sensory development.  In a nutshell, these special...
  • War hammer rotation
    One of my athletes always says "abs" when it comes to working her core, and I laughed every time and say "What are ABS?...
  • Speed Plyometrics to Help You Run Faster
    Speed plyometrics is jump training that enhances your sprinting speed. Try these drills to speed up your limb movement and increase the a...
  • Wanting it is not enough
    Each and every time you step on the court or walk in the weight room, you have a choice to make. You can choose to work hard or you can c...
  • 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...
  • Search within to find what you really want
    We spend countless hours and precious time searching for the "thing" outside of us to make us happy, more confident, stronger, a...
  • How YOU you train can impact the result of training when using "no equipment" approach to training
    In this current time of social distancing, it's on us to empower ourselves to take control of our own fitness and training needs.  I...
  • Hurdle Change of Direction for plants, cuts and CREATING speed
    My constant debate with athletes and coaches is HOW MUCH speed and agility can be created; how much is genetic, how much can be manufact...

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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