ALPHA Human Performance: War Hammer Kneeling Rotation

Tighten up your core with rotational action using a straight bar!

The core has about 1000 different ways it can be worked, this particular one is by kneeling and rotating a bar in front of your body.

Stay upright, and tall
Rotate the bar down towards your hip slowly
Bring the bar back towards the top in front of your forehead

Fight the urge to 'jerk' your body to get the bar to the top. Be smooth and steady as you get the bar back to the starting position.

Remember this isn't a heavy weight barring exercise---make the load challenging, not difficult.

You can use a bar without a handle or with a rotational unit known as a War Hammer (see it here)

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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War Hammer Kneeling Rotation