ALPHA Human Performance: Single leg for lower body lifting, single leg for upper body lifting

Doing training exercises on one leg is a great way to create better balance and control while building strength. You can be kneeling using your upper body or you can be standing on two feet and alternating your leg action.

Two favs of mine are the kneeling DB press for upper body and barbell reverse lunges for lower body strength.

Tips:

Stay stable and upright and tighten your core
When doing overhead press, do not wobble--stay strict and tight
When doing reverse lunges stay stable on your front leg and drive off of it when coming out of the lunge position

DB 1-Arm Snatch

Want a simple power builder that is basic, but an absolute killer? Try DB 1-arm snatches.

1) Grab a dumbbell in one hand and stand with the feet slightly wider than shoulder-width apart.

2) Descend your hips in a "power position" with flat back and chest up

3) Quickly pull the dumbbell toward the ceiling while at the same time extending your knees and hips and raising on to the balls of your feet, keeping the dumbbell close to your body as you pull it.

4) As the dumbbell gets to its highest point, very quickly rotate your elbow under the weight while extending your arm.

The dumbbell will rest over the top of your shoulder with the palm facing away from your body. "Catch the weight with knees slightly bent

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Single leg for lower body lifting, single leg for upper body lifting