Training Plan - Week 4
This training plan was created by an NCAA certified strength and conditioning coach.
- * Dumbbell Snatch (Split Stance)2 sets x 8 reps
- * Dumbbell Reverse Lunges2 sets x 8 reps
- # Dumbbell/Barbell Split Squats3 sets x 10 reps
- # Kettlebell/Dumbbell Swings 3 sets x 10 reps
- - Dumbbell Bench Press2 sets x 15 reps
- - Weighted Pull-Ups2 sets x 12 reps
- + Weighted Sit-Ups3 sets x 20 reps
- + Russian Twists3 sets x 20 reps
- ^ Full Sit-Ups1 set x 20 reps
- ^ Elbows to Knees1 set x 20 reps
- ^ Roll Outs1 set x 20 reps
- ^ 1 set x 20 reps
- ^ Scissors 1 set x 20 reps
- ^ Air Bikes1 set x 20 reps
- ^ Hip-Ups1 set x 20 reps
- * Medicine Ball Choppers2 sets x 15 reps
- * Dumbbell Snatch (Parallel Stance)2 sets x 8 reps
- # Walking Dumbbell Lunges 3 sets x 10 reps
- # Standing Barbell Calf Raises 3 sets x 15 reps
- ^ Weighted Dips2 sets x 10 reps
- ^ Push-Ups (Classic)2 sets x 15 reps
- + Wide Grip Lat Pull Downs2 sets x 10 reps
- + Dumbbell Shoulder Press2 sets x 10 reps
Dumbbell Snatch (Split Stance)
What You'll Need
You guessed it: the hard surface you're standing on and a dumbbell.
Why You Should Be Doing This Exercise
Feel like improving every athletic attribute you have? Was that a resounding yes we heard? Then pick up a dumbbell, forget about bicep curls for a hot second, and embark on the snatch.
Grip one dumbbell in your hand with your palm facing the ground, and put it between your legs. You should be in the prototypical athletic position (yep you already know what we're talking about: knees bent, butt back, back straight… if you've seen it once you've seen it a million times)
The goal is to get that dumbbell from between your legs to over your head, as quickly as possible. Think: explosive by Dr. Dre ft. Nate Dogg. So you're going to simultaneously extend your hips and knees as if you're jumping with the weight. In the process you'll pull that dumbbell up and over your head and your feet will separate so that one foot is in front of your body while the other is behind (almost in lunge position). Bring the back foot in line with the front foot to complete the rep.
Once your arm is extended and the weight is over your head, bring your newfound friend down to your should first, before bringing it back to the starting position. Your shoulders will be eternally grateful.
When you're pulling the weight up towards the sky please try to pull it straight up so that the dumbbell is always in the same plane. Also, don't keep the weights above your head for too long… unless you're in a fight with your rotator cuff. Lastly, this exercise should be done as quickly as possible... so stop waiting around and get after it!