These aren’t your typical mass-building exercises that target a specific muscle group while trying to minimise ancillary involvement. They require explosive precision, and an all-out engagement of multiple muscle groups in order to complete the lift. The result, however, is dense, thick-to-the-bone muscle development.
- If possible, do this routine with a partner, who can keep a watchful eye on your form.
- If you want to take it to another level after 3–4 weeks, add an extra high-power 3-rep set to the first four exercises.
HIGH-PULL SNATCH
Start: Stand holding either dumbbells or a barbell at arms’ length. Then bend at your knees and waist so that the weight rests at knee level.
Move: Extend at your ankles, knees and hips, as if jumping, to lift the bar up to your neck, pulling your elbows back at the top. Rather than stopping here, raise the weight overhead in one continuous motion by rolling your wrists back and pushing the bar overhead. Lower the bar to return to the start position.
POWER DUMBBELL RAISE
Start: Stand erect holding a pair of dumbbells at your sides, knees slightly bent, feet shoulder-width apart and toes slightly pointed out.
Move: Bend your knees slightly and then straighten them as you raise the dumbbells up toward your armpits. As the weights approach that position, push off the balls of your feet.
BARBELL GOOD MORNING
Start: Stand with a barbell resting across your traps.
Move: Keep your knees loose and lean forward at the waist until your torso is almost parallel to the ground, maintaining a neutral spine position as you descend. Return to the start position. On this exercise, it’s essential you maintain a tight, arched lower back; if your back rounds at any point during a repetition, you put your spine at risk for injury.
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