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 the hip so that your arms are slightly cocked and sink/flex your knees downward about 4 inches.

3. Force yourself up onto your tip toes as your hip thrusts forward and up. At the same time lift the dumbbells in rhythm so that the dumbbells come past either side of your face and your upper arms are horizontal to the floor.

4. Return to starting position; you have completed one repetition.

Notes:
The exercise should be done in a smooth controlled manner. As you increase weight generally, the heads of the dumbbells will be larger thus, be careful they do not clip your cheek bones as the dumbbells pass by. I speak from experience with 50-lb dumbbells and trust me, it’s something to avoid.

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 the thighs and shins and bend as far forward as individual flexibility will allow.

2. From this position, straighten the back and assume the starting position. You are ready for the next repetition.

Notes:
Anytime that you perform a deadlift or a similar exercise that requires bending at the hip, flexing the knees is very important to reduce the chance of injury. Also, this type of lift is a great one to be totally conscious of in terms of ‘feeling’ the entire body and what muscles are moving and which do not seem to participate in the exercise to any great degree.

Remember: If you decide to use the straight bar, do so only after you have developed good technique. But, the straight bar will result in the best total body benefits to improve your game long term.

Dumbbell Starting position

Dumbbell Ending Position

Barbell Starting Position

Barbell Ending Position

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. Assuming you have set up your weight load, approach the bar just as you would with a clean pull, power clean, etc. Position your feet and hands as you grasp the bar and position it before the first pull.

2. Pull the weight off the floor just as you would in a full power clean, getting beneath the bar and dropping into a full squat, i.e., you are actually in a front squat.

3. From the squat position, rise to full hip and leg extension, while at the same time continuing the bar’s acceleration upward with a powerful press to lockout – do not lock your elbows at full extension.

4. Lower the bar back to the ‘racked’ position with the arms level, elbows pointing forward and return to the squat position to repeat the next repetition. Getting the weight off the floor is supplemental in this case. The actual exercise begins once you are in the front squat position. Repeat repetitions for required number of reps and sets.

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 get the most out of this exercise and avoid injury, ensure that your toes and knees are in the same alignment, i.e., pointed the same way while in the squatting position.

1. Flex your knees until your thighs are parallel to the floor.

2. Use an overhand grip on the bar – hands about shoulder-width apart. Keep your arms hanging straight down inside your knees.

3. Inhale and hold your breath to expand your diaphragm, thereby protecting your back. Arch your back a little, shoulders back. Contract your abdominals and straighten your legs, extending your torso to stand erect.

4. Next, continue pulling the weight, just like an upright row, keeping the bar close to your body, all the way up so that your upper arms are horizontal to the floor and the bar is almost touching your chin, approximately.

5. Slowly lower the weight back down to your waist and then, to the floor to your original starting position. Make sure to stabilize the weight before beginning lift.

Notes: This exercise places primary emphasis on the quadriceps and adductors and secondary emphasis on the back, shoulders and upper arms. Because you are doing an upright row movement the weight load used will necessarily be about 50-60% or less than a full sumo deadlift.

However, if lifting heavy weight, wear a weight belt. Also, make sure you can control the weight properly before moving up or down. Do not attempt heavy weight with this exercise if you are inexperienced. Doing so will possibly injure the adductors or hips and interconnecting tissue, as well as the sacrum and the lumbar vertebrae.

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 be correct, arms straight, heels flat, chest up, knees pushed out and eyes straight ahead. The should be one to two hand grips outside the shoulder to allow for a proper rack (see photos below). Lift the weight off the floor, do not pull as rapidly as if you were doing a full power clean; simply lift the weight to just above the top of your knee caps, knees slightly flexed. You are now at the beginning of phase 2 or the ‘second pull.’

Phase 2:
The second pull: begins at the top of the knee cap and ends at mid-thigh (just as with the snatch). This is the most explosive part of the lift. The arms are still straight and the bar is as close as possible to the body. The feet should begin to leave the floor while shrugging at the same time (again, as with the snatch).

Phase 3:
This phase is called the high pull. It begins at mid-thigh and ends about chest level.
At this point, you should again be fully extended, on the toes, elbows are bent and pointing upward (not back or down). Make sure that the arms remain straight until this phase is reached. If you bend the arms before this phase, you will lose leverage and speed.

Phase 4:
This phase is the rack position. This position is very different than the rack position of the snatch because the bar is going to rest across the clavicle or collar bone with the elbows pointing out and not down. As you make the transition from phase three to phase four the feet should make the audible popping sound again. Be certain to maintain the momentum of the lift or the sound will not be made, i.e., the speed of the lift will be too slow and proper form, along with its benefits, will be lost. Additionally, you will likely not be able to complete the lift. The rack position also has two positions. You rack with a little bend of the knees.

Phase 5:
This is again, the recovery position. Just as with the snatch, the recovery is completed by standing straight and tall with the weight resting across the collar bones, feet back to starting position, two long seconds of hold, and the lift is complete. Next, lower the weight from the shoulders to the hanging position above knee and perform next repetition. Perform all reps before setting the weight down on the floor. Follow the same steps for the dumbbell version.

Grasp bar and first pull slowly raising it to just above knee to beginning of second pull or phase 2.

Second pull starts from here. Look at the position of the body, i.e., the weight is hanging thus, the name hang clean.

Phase 2: This phase is the clean pull.

Phase 3: Keep motion of 2nd phase (first pull) going into 3rd pull – this is actually the clean high-pull position.

Phase 4: Keep motion of pull going as your flip/rotate the bar onto your shoulders and begin squatting. At this point you have gotten under the bar to begin final completion of the lift.

Phase 5: The recovery position. Stand after the squat, stabilize again; drop your bumper weights to the floor – do not hang onto them, just drop them on the platform. Approach bar and begin next repetition.

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 clean the weight from the floor to your shoulders without using a weight. If you clean the weight from the floor and simply stand, the movement is termed a push press since no rack is involved. Dumbbells can also be used instead of a straight bar.

1. Place a straight bar on a squat rack and load the appropriate amount of weight. The bar should be low enough so that you need to flex your legs to get under it and lift it off the rack. The grip you will use is about the same width as your power clean, clean pull, etc., i.e., generally thumbs of hands just inside shoulders.

2. Once you have lifted the bar off the rack, step back so the rack is not in your way. Usually 1/2 – 1 step is sufficient. After stepping back, the bar should be resting across the clavicle or collar bone with the elbows pointing out and not down; this will help build technique, although many lifters position the elbows more toward the down position for this part of phase training.

3. Dip you body by flexing your knees then, while pressing upward, drop your body so that you smack the floor with your heels hard, hearing a popping sound as you fully extend your hands above your head. You should have your feet about shoulder width apart.

4. Lower the weight to your shoulder then, perform the next repetition. You will not set the weight on the rack until all repetitions for the set are complete.

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 to do since it is done from a squat rack. And, like the clean and jerk, because you are using one leg as the power base in this exercise, the maximal weight is generally one-half what you do with a front squat. And, in case you do not know how much for that, a front squat weight load is not more than 80-85% of what you do for a back squat.

1. Place a straight bar on a squat rack and load the appropriate amount of weight. The bar should be low enough so that you need to flex your legs to get under it and lift it off the rack. The grip you will use is about the same width as your power clean, clean pull, etc., i.e., generally thumbs of hands just inside shoulders.

2. Once you have lifted the bar off the rack, step back so the rack is not in your way. Usually 1/2 – 1 step is sufficient. After stepping back, the bar should be resting across the clavicle or collar bone with the elbows pointing out and not down; this will help build technique, although many lifters position the elbows more toward the down position for this part of phase training.

3. Dip you body by flexing your knees then, while pressing upward, drop your body so that you are in a full lunge or split-squat position while your hands are extended above your head. Your trailing legs knee should be about 4 inches off the floor and your front legs thigh should be approximately horizontal with the floor.

4. Slide your leading leg back about 6 inches, ensure the weight is stabilized then, step up with the rear leg/foot so it is next to your front leg. You should have your feet about shoulder width apart.

5. Lower the weight to your shoulder then, perform the next repetition. You will not set the weight on the rack until all repetitions for the set are complete.

Phase 1:
Phase one of the snatch begins from the UAP (universal athletic position) by placing a dumbbell on the floor and assuming a squat position over it so that you grasp the dumbbell and hang it between your legs approximately 4-6 inches off the floor. You are in a full squat position. Keep the DB as close to the body as possible as you perform the movement and horizontal to your chest on the pull. This first step is commonly referred to as the first pull. The first pull ends about the middle of the thigh.

Phase 2:
Phase two is referred to as the second pull. This phase is the shortest and most explosive motion of the entire snatch movement. The second pull starts at mid-thigh and ends at the middle of the hip. At this point, the arm with the DB is still straight, the body is almost completely extended and the heels should come off the floor while simultaneously shrugging with the shoulder grasping the DB.

Phase 3:
Phase three is called the high pull. The high pull starts at the middle of the hip and ends at the lower portion of the chest. At this point, the body is completely vertical and fully extended. The arms are bent with the elbows pointing upward. The toes should be the only part of the body still in contact with the floor. The DB should still be as close as possible to the body (the further away it is, the heavier the weight will seem.

Phase 4:
This is the “rack” phase. The rack position should start at the chest and end overhead (the front bar should line up with the back of the head). In this position (from phase three to phase four), the feet should leave the floor for a brief second and should make an audible “pop” when returning to the floor. If there is no distinct sound, either the motion is too slow or it is primarily the upper body that is doing the work and not the full body as is desired. The timing should be such that your arms should lock the bar out as the feet (heels) hit the floor. This would be termed a “marriage of gravity” in either lifting or the martial arts. If you wish to take the short route, once the weight is stable, hold a couple of seconds and lower back to the shoulder. However, if you wish to do the full single-arm DB snatch, you must go into a squat as described below.

Phase 5:
To perform the squat version of the single-arm DB snatch, instead of standing erect as described in Phase 4 above, once you begin the rack position and pull to the chest, do not stand, but instead, while executing the pull, let the arm holding the DB extend upward as your body sinks into a perfect squat. Take care at the bottom of the squat to balance the weight and maintain control. Stabilize the weight before standing and lowering it to the shoulder and then to the floor.

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. When you press the weight upward, you press and sink at the same time into essentially a lunge position. Most people cheat and do a shallow lunge, but in a jerk, you want to do a full lunge so the trailing legs knee is not more than 4 inches from the floor, closer if you can. Because you are using one leg as the power base in this exercise and dumbbells, the maximal weight is generally one-third what you do with a front squat. And, in case you do not know how much for that, a front squat weight load is not more than 60% of what you do for a back squat.

Phase 1:
This is the first pull. The first pull begins at the middle of the shin and ends at the top of the knee cap. Once again, posture must be correct, arms straight, heels flat, chest up, knees pushed out and eyes straight ahead, i.e., UAP position. Bend down and grasp each dumbbell in your hands using your legs to position yourself (do not just use the back) so that a dumbbell hangs about to the top and beside each knee. If you are using heavy dumbbells you may wish to use an over-locking grip, i.e., fingers over top of thumb.

Phase 2:
The second pull: begins at the top of the knee cap and ends at mid-thigh (just as with the snatch). This is the most explosive part of the lift. The arms are still straight and the bar is as close as possible to the body. The feet should begin to leave the floor while shrugging at the same time (again, as with the snatch).

Phase 3:
This phase is called the high pull. It begins at mid-thigh and ends about chest level.
At this point, you should again be fully extended, on the toes, elbows are bent and pointing upward (not back or down). Make sure that the arms remain straight until this phase is reached. If you bend the arms before this phase, you will lose leverage and speed.

Phase 4:
This phase is the rack position. This position is very different than the rack position of the snatch because the bar is going to rest across the clavicle or collar bone with the elbows pointing out and not down. As you make the transition from phase three to phase four the feet should make the audible popping sound again. Be certain to maintain the momentum of the lift or the sound will not be made, i.e., the speed of the lift will be too slow and proper form, along with its benefits, will be lost. Additionally, you will likely not be able to complete the lift. The rack position also has two positions. You can either rack with a little bend of the knees or rack by going down into a full squat position. Both positions should be practiced to become fast at the movement. The primary benefit of the full-squat position is that a much heavier load can be used because the bar does not have to be pulled as high.

Phase 5:
This is the recovery position from the squat, not the final recovery. Just as with the snatch, the recovery is completed by standing straight and tall with the weight resting across the collar bones, feet back to starting position, two long seconds of hold, and the lift is complete. Follow the same steps for the dumbbell version.

Phase 6:
From the squat recovery in Phase 5 above you will now execute a dual movement. Flex about 4 inches in the knees; from this point drive upward doing a press (like a military/overhead press) while at the same time dropping extremely rapidly into a jerk or lunge position. It doesn’t matter which leg is forward as long as you are comfortable and have good balance and control of the weight load. You should hear a distinct pop of the feet while going into the lunge otherwise, you are too slow in your movement. While in the lunge position, stabilize the overhead press for 2-3 seconds. Then, move the front foot back, sliding it, about 4-6 inches; then, step up to the front foot with the rear foot so you are standing erect and lower the weight back to your shoulders.

Lower the dumbbells to the floor and prepare for the next repetition.

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 the same time into essentially a shoulder-width foot position, approximately the same as your squat. This exercise allows an extremely heavy load because of full-body use. An initial goal is generally to work up to a weight load equal to your body weight; over time of course.

Phase 1:
This is the first pull. The first pull begins at the middle of the shin and ends at the top of the knee cap. Once again, posture must be correct, arms straight, heels flat, chest up, knees pushed out and eyes straight ahead. Squat down and grasp a dumbbell in each hand and stand enough so that with knees flexed, each dumbbell hangs next to the top of your knees. The grip for the DB power clean should be one DB per hand; if the dumbbells are heavy you may wish to use an over-locking grip – finger over thumb.

Phase 2:
The second pull: begins at the top of the knee cap and ends at mid-thigh (just as with the snatch). This is the most explosive part of the lift. The arms are still straight and the bar is as close as possible to the body. The feet should begin to leave the floor while shrugging at the same time (again, as with the snatch).

Phase 3:
This phase is called the high pull. It begins at mid-thigh and ends about chest level.
At this point, you should again be fully extended, on the toes, elbows are bent and pointing upward (not back or down). Make sure that the arms remain straight until this phase is reached. If you bend the arms before this phase, you will lose leverage and speed.

Phase 4:
This phase is the rack position. This position is very different than the rack position of the snatch because the bar is going to rest across the clavicle or collar bone with the elbows pointing out and not down. As you make the transition from phase three to phase four the feet should make the audible popping sound again. Be certain to maintain the momentum of the lift or the sound will not be made, i.e., the speed of the lift will be too slow and proper form, along with its benefits, will be lost. Additionally, you will likely not be able to complete the lift. The rack position also has two positions. You can either rack with a little bend of the knees or rack by going down into a full squat position. Both positions should be practiced to become fast at the movement. The primary benefit of the full-squat position is that a much heavier load can be used because the bar does not have to be pulled as high.

Phase 5:
This is the recovery position from the squat, not the final recovery. Just as with the snatch, the recovery is completed by standing straight and tall with the weight resting across the collar bones, feet back to starting position, two long seconds of hold, and the lift is complete. Follow the same steps for the dumbbell version.

Phase 6:
From the squat recovery in Phase 5 above you will now execute a dual movement. Flex about 4 inches in the knees; from this point drive upward doing a press (like a military/overhead press) while at the same time dropping extremely rapidly into your press position, i.e., feet are about shoulder-width apart, eyes forward, knees bent (about a 4 inch drop). You should hear a distinct pop of the feet while sinking into the press otherwise, you are too slow in your movement. Stand erect and stabilize the weight for 20-3 seconds.

Lower the weight to your shoulders and then to the floor and get ready for the next repetition.