ALPHA Human Performance: Med ball clean as explosive exercise

There are other ways to build explosive strength other than with steel. I like to attempt to mimic explosive movements using heavy medicine balls. Here I use a heavy med ball to perform a power clean.

Cues:

Start in power clean position
Chest up, hips low.
Explode up and pull ball up towards chest
As you receive ball, explode it into the wall
Pause and repeat

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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Med ball clean as explosive exercise