ALPHA Human Performance: Sandbag clean+squat+press

I like incorporating multiple movements into training sessions not only because of the strength and conditioning benefits you gain from doing so, but it seems more realistic to how our bodies work. We spend more time than not moving everything in a systematic kinetic chain, pushing, pulling, rotating, etc.

Sandbags add variety to training sessions, but also allows for these multiple movements giving the user the ability to go from one exercise to the next fluidly. Check out the vid above of the Sandbag clean+squat+press and see these multiple movements in action!

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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Sandbag clean+squat+press