One-Arm Dumbbell Snatch

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Instructions

Preparation

  1. Stand with feet apart and toes pointing outward slightly.
  2. Position dumbbell in front of thigh with knuckles forward.

Execution

  1. Squat down with back arched and lower dumbbell between knees with arm straight and shoulder over dumbbell.
  2. Pull dumbbell up by extending hips and knees.
  3. Jump upward extending body.
  4. Shrug shoulders and pull dumbbell upward with arm allowing elbow to pull up to side, keeping elbow over dumbbell as long as possible.
  5. Aggressively pull body under dumbbell.
  6. Catch dumbbell at arm’s length while moving into squat position.
  7. As soon as dumbbell is caught on locked out arm in squat position, squat up into standing position with dumbbell overhead.

Return

Lower dumbbell to front of shoulder, then down to original position in front of thigh.

Repeat

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One-Arm Dumbbell Swings

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Instructions

Preparation

  1. Straddle dumbbell with feet slightly wider apart than shoulder width.
  2. Squat down with arm extended downward between legs and grasp dumbbell handle with overhand grip…with dumbbell sides facing front and back.
  3. Position shoulder over dumbbell with strong arched back (not rounded)
  4. Torso close to vertical.

Execution

  1. Pull dumbbell up off floor, slightly forward, just above height of ankles.
  2. Immediately dip down slightly and swing dumbbell back under hips.
  3. Quickly swing dumbbell up by raising upper body upright and extending legs.
  4. Continue to swing dumbbell back down between legs and up higher on each swing until height just above head can be maintained.

Return

  1. Swing dumbbell back down between legs.
  2. Allow dumbbell to swing forward but do not extend hips and knees (as would be required to continue the swing). Slow dumbbell’s swing and place in starting position between feet.

Repeat

Weighted Reverse Crunch

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Instructions

Preparation

  1. Place a dumbbell in between your feet
  2. Lie on your back with no tension in your neck
  3. Raise your legs, bending at the knees, until your thighs are at a 90-degree angle to the floor and your chins are parallel to the floor

Execution

Using your lower abs and with control, lift your hips off the floor and towards you chest. Hold for one second.

Return

With control, slowly lower your hips back to the starting position.

Repeat