DB Clean + Thruster – Single Arm

The single arm dumbbell clean + thruster is a unilateral conditioning exercise that combines strength and coordination to challenge endurance and aerobic capacity in a conditioning setting.

Cues:

  • Start in a deadlift position with the dumbbell on the ground in between your feet
  • Perform a clean and drive the weight into a locked out position overhead directly from the squat
  • Weight should lockout in line with the feet hips and shoulders in a position you could maintain with stable support

Mistakes:

  • Rounding of the low back as you bring the weights to the floor each rep
  • Failing to lock the weights out in proper alignment
  • Failing to stabilize the weight overhead

Cues:

  • Keep the elbows level with your shoulders and rotate the hands down and back up with control
  • The elbows should stay directly to the sides of the shoulders
  • Maintain strong retraction and rotate the hands as low as possible without causing the shoulders to translate forward

Mistakes:

  • Elbows moving – the humorous should rotate within the joint
  • Shoulders rolling forward as the hands come down
  • Using too much weight
  • Flaring the ribcage 

Dumbbell Cuban Rotation

The dumbbell cuban rotation is a shoulder prehab exercise that strengthens the rotator cuff as well as develops...

Russian Dip – Transition

Russian Dip – Transition

The russian dip is an exercise to strengthen internal rotation of the shoulders. It directly translates to the...

Push-up

Push-up

How you do a push-up is a good measure of how you approach your training in general. A full range of motion push-up...

What’s the Point?

What’s the Point?

I was having a conversation with a friend involved in partner acrobatics about lifting weights. He has a background in...

A Novel Approach to Longevity

A Novel Approach to Longevity

Growing old can happen at any age. The more time we spend doing the same things, the more atrophied our brains become...

Share This