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Build Explosive Strength: Workout I

by C.J. Murphy | photos by Ancheles Schmitt

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Exercise 1 Dumbbell Snatch

Sets: 6 Reps: 3 Rest: 90-120 Seconds

Get into a shoulder-width stance and hold one dumbbell in front of you at arm's length, palm facing you. Keeping your lower back in its natural arch, bend your hips and knees until the dumbbell hangs below your knees [1]. Extend your hips and knees explosively, shrugging your shoulders and coming up on the balls of your feet as you pull the weight straight up in front of your body and overhead [2]. Lower the weight back down. That's one rep. Complete all your reps on that side and then switch arms and repeat.

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