ALPHA Human Performance: Nicole Wishbone Cleans

I always post info on the Wishbone Cleans as the ultimate olympic lift substitute. I still love the traditional version; I do however like the smoothness of the using the Wishbone to Clean.

In the above video taken last Spring Nicole is showing us just how smooth this exercise can be. In one motion she explodes, rotates her elbows and catches the unit....and finishes with a nice "sport specific" lean. OUTSTANDING :)

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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Nicole Wishbone Cleans