Hammer Curl The hammer curl is a great, full body exercise. With light weight loads you can really work the body in a different way than most exercises. 1. Begin by placing a dumbbell in each hand, standing with feet about shoulder width apart and in a good erect posture. 2. Bring the dumbbells to...
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Romanian Deadlift (RDL) The RDL strengthens the lower back and is easily done with dumbbells. 1. To begin, grip the barbell or dumbbells, standing with arms relaxed to the side and feet shoulder width apart. From this position, bend the knees slightly then, bend forward at the waist. Let the barbell or dumbbells glide down...
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Thruster This exercise is a modification of the speed-strength clean & press. However, because of the rapidity of movement, the weight load is much lighter. Despite this, you must use caution in your speed and your weight load to help protect your lower back and shoulders. Review power clean mechanics before attempting this exercise. 1....
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Sumo Deadlift Highpull This exercise is actually a dual combination of the sumo deadlift and upright row. With heavy weight loads it is difficult to do so use caution. Stand facing the bar. Place your feet considerably wider than shoulder-width apart with you toes pointing outward at about a 30 to 45 degree angle. To...
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Hang Clean The hanging power clean or hang clean as it is sometimes referred to, begins at the second pull or phase 2 of the full power clean. The primary difference is that for this lift you do not perform a full squat. Approach the bar, assume your proper grip and position, i.e.,  posture must...
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Push Press from Rack This exercise is a phase version of the clean and press. It is part of the phase training in speed strength to increase technique proficiency for the full clean and press. It is much easier to do since it is done from a squat rack. Or, if you wish, you can...
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Jerk from Rack This exercise is a modified version of the clean and jerk. It is part of the phase training in speed strength to increase technique proficiency for the full clean and jerk. In the cross-fit arena it is sometimes called a split jerk, which is really a misnomer. This exercise is much easier...
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The single-arm DB Snatch is sometimes referred to as just a dumbbell snatch. However, I like to differentiate because you can use only one DB. The reason is, that although the DB snatch is done much the same as with a straight bar, using 2 DB’s is extremely difficult to control in either the snatch...
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Clean and Jerk (6 Phases for full lift) This is a power clean and jerk, simply referred as clean and jerk. It is done exactly like the power clean, except that once you stand to the recovery position, you then perform the jerk part. A jerk is named due to the position of your feet....
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Clean and Press (6 Phases for full lift) This is a power clean and press, simply referred as clean and press. It is done exactly like the power clean, except that once you stand to the recovery position, you then perform the press part. When you press the weight upward, you press and sink at...
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