ALPHA Human Performance: Lunges

This one movement is my nemesis, but pays off with huge dividends. The reverse DB lunge is great for building strength using a single leg movement, is awesome for balance and stability.

Keeps your torso upright, keep your front foot firmly planted, take a long step backwards and let the back kneesp "hover" close to the ground, then drive back up. REPEAT again and again. 😆

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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Lunges