ALPHA Human Performance: Adding to Weight Vest pull ups

Training with body weight is one of my favorite ways to strength train for workouts. With some movements however its is necessary to add additional weight in order to reap the full benefit of the exercise. Adding a weight vest to an exercise during workouts increases the difficulty and helps increase strength building.

Pull ups/Chin ups are tough to perform for many people, but adding the weigted vest is ideal. When the vest is added to the exercise, athletes can either lower the number of reps due to the added weight, or attempt to do as many reps with the vest on as they do with it off.

Another great way to use the vest is in "contrast training": constantly switching between having the vest on, and having it off, alternating between each set.

Check out the video and if your interested in getting your own weighted vest, click the SKLZ logo link on the right side bar!

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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Adding to Weight Vest pull ups