Dumbbells
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The one-arm, one-leg dumbbell clean is an intermediate exercise to develop total body power. In this exercise, the athlete lifts only the dumbbell opposite to the supporting leg, while the other arm remains at the side. The one-leg stance emphasizes single-leg stability and balance. Unilateral Olympic lifts require greater balance and coordination and provide training variety.
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The dumbbell split snatch improves athletic performance through an increased strength and power, an improved balance, coordination, joint and core stability. This exercise is suitable for intermediate and advanced fitness levels.
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The alternate dumbbell snatch is an intermediate level exercise to develop power. In this exercise, the athlete lifts only one dumbbell at a time, while the opposite arm remains at the side. This exercise targets the muscles of the legs, core, upper back, shoulders and arms. Unilateral Olympic lifts require greater balance and coordination and provide training variety.
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The squat snatch combines the power snatch and the overhead squat into one exercise. The squat snatch requires good dynamic flexibility in the ankles, hips, lower and upper back and the shoulders, and optimal stability throughout the spine.
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The clean & jerk is a challenging total body exercise that improves athletic performance through an increased strength and power, an improved balance, coordination and stability.
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The Russian twist strengthens the core and posterior chain (hamstrings, glutes and low back extensor muscles). Balancing on the ball while rotating the torso generates a strong contraction of the core muscles. This exercise is suitable for all fitness levels.
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