ALPHA Human Performance: 1-legged battle rope to add variety to you rope training

Battle ropes are great for training to build both cardio and "standing" core strength. To add single leg balance and stability to the mix, try using battle ropes on one leg.

Slightly bend the leg that is in contact with the ground and tilt your torso forward as you perform the exercise.

For an even greater challenge to you balance and stability. perform on one leg while standing on a bosu ball or other unstable surface (see the vids)

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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1-legged battle rope to add variety to you rope training