ALPHA Human Performance: DB Complex Outdoors

Complexes are a fantastic way to combine exercises together for a great training effect. One way to do this is by putting together a few exercises using the DB’s. The burn is fantastic, it cuts down training time, and elicits a great cardio strength training effect. In the video below check out the following exercises complexed together for a great effect using the exercises below: DB Clean + Push Press DB Reverse Lunge + Pull DB Plank Push Up + Row

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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DB Complex Outdoors