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Pro Power Mid-November 2014 Issue

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Featured Article

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

  • 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...
  • AB wheel is perfect for the "core" or "Abs
    Abs or Core---whatever you call it, it needs to be trained.  People do tons of different exercises to strength and develop this region of ...
  • hurdle weave/side step combo for fast lateral movement
  • (no title)
    The older I get the more philosophical I get about training. Going beyond the blood, sweat and tears, I've taken up residency in a sch...
  • Explosive Plyo Box Jump PLUS 2 In-2 Out Ladder Drill
    Combining plyometric box jump with 2 in-2 out ladder drill.  Perform plyometric box jump on to box Momentarily land on box, then explo...
  • (no title)
  • Amp up your training with Kettle Bells
    This is an older video I created, but still holds true today. I performed a “Total Body Strength” Training session with a KB and weighted j...
  • Two arm rope slam for core endurance and strength
    I love the rope slam for cardio endurance and core strength. Quickie tip: set your feet shoulder width apart, engage your core and do a ...
  • Cross Training for a great conditioning effect
    The nature of cross training to me means "crossing over to perform different exercises" lol At times, I like to train in a w...
  • TRX knees to chest for the ultimate core killer
    The TRX is great for killing the core in a suspended state!  Here is how: Put your feet into the foot cradles under the anchor point....

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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