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Low Lateral Chop

Low Lateral Chop

A.

Stand with feet wider than hip- width, holding a single dumbbell with both hands at one end at chest height, elbows bent, to start. Squat, pivot on right foot to rotate left and extend arms out to left at shoulder height. Remaining low throughout, pivot on left foot as you rotate toward right, powerfully drawing weight across body and out to right. Continue, quickly alternating sides, for 30 seconds.

Halo Slash

Halo Slash

A.

Stand with feet hip-width apart, holding a single dumbbell with both hands at one end at chest height, elbows bent, to start. Rotate weight toward left and around back of head.

B.

When weight is directly beside right ear, squat, forcefully drawing weight down your midline toward floor. Return to start. Switch sides; repeat. Continue, quickly alternating sides, for 30 seconds.

Ape Snatch

Ape Snatch

A.

Stand with feet hip- width apart, holding a weight in each hand with palms facing thighs to start. Keeping chest lifted, squat until weights hover just above floor.

B.

Powerfully come to standing, rising onto balls of feet as you pull weights to chest height, bending elbows out to sides.

C.

Without pausing, rotate forearms upward as you drop back into the deep squat, then stand to press weights overhead, slightly wider than shoulder-width apart and with palms facing forward. Pause, then return to start. Repeat quickly for 30 seconds.

Sumo High-Pull

Sumo High-Pull

A.

Stand with feet wider than hip-width apart with toes turned out, holding a weight in each hand with palms facing each other, arms long, and weights between thighs. Keeping chest lifted, squat until weights hover just above floor to start.

B.

Powerfully come to standing, pull- ing weights up to and outside chest, bending elbows out to sides. Lower to start. Repeat quickly for 30 seconds.

Split-Lunge Jerk

Split-Lunge Jerk

A.

Stand with feet hip-width apart, holding a weight in each hand with hands by shoulders, palms facing each other and elbows bent down to start. Bend knees slightly, shifting hips back.

B.

Then powerfully jump left leg forward and right leg back into a lunge with both legs bent 90 degrees as you push weights straight overhead (biceps should be in line with ears). Step right foot forward, then left foot back, and lower weights to return to start. Repeat quickly for 30 seconds.