Dumbbell Hang Pull
(a) Grab a pair of dumbbells with an overhand grip and hold them just below knee height. Set your feet shoulder-width apart.
(b) Explosively pull the dumbbells upward. Bend your elbows and pull the weights. In one movement, straighten your hips, knees, and ankles.
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High Box Jump
(a) Stand in front of a sturdy, secure box that's high enough so that you have to jump with great effort in order to land on top of it. Your feet should be shoulder-width apart. Dip your knees. Set your feet shoulder-width apart.
(b)-(c) Jump up onto the box with a soft landing. Step down and reset your feet. If you can't "stick" the landing, the box is too high.
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Single-Arm Dumbbell Snatch
(a) Grab a dumbbell with an overhand grip. Bend at your hips and knees to squat down until the weight is centered between your feet, your arm straight. Your lower back should be slightly arched. Drive your heels into the floor. Your feet should be slightly wider than shoulder-width apart.
(b) In a single movement, try to throw the dumbbell at the ceiling—without letting go of it. Bend your arm and raise your elbow as high as you can. Keep the dumbbell as close to your body as possible at all times. You should be thrusting the dumbbell upward so forcefully that you rise upon your toes.
(c) Allow your forearm to rotate up and back from the momentum of the lift, until your arm is straight and your palm is facing forward. Pull your body under the weight. Push your hips forward.
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