ALPHA Human Performance: Explosive Posterior Workout

The posterior part of our bodies is one that is often over looked (probably because we don't walk, run and do most things moving backwards on a regular basis lol).

This is a quickie Explosive-Posterior workout that works an explosive movement (muscle snatch) a hamstring movement (barbell RDL) and a core-pull movement (DB plank rows).

Take a stab at it and shoot me your thoughts.

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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Explosive Posterior Workout