It’s been a while since I showed a “Best Exercises” post, so in honor of some of the amazing things viewed this past weekend at the NBA All-Star weekend, including the slam dunk championship, but definitely not the pro-am game with Bieber’s awkward jumper, I wanted to give something that would show some power, speed and agility.

Yeaaaaah….. my hops ain’t nuthin like that. I can usually grab the rim, even in my old age of 29, but if I could ever get my big ass over the rim, I’d probably wind up pulling the entire backboard over, kinda like Shaq did in his rookie season.

…..or not. Let’s face it peeps. I’m as ground-bound as it’s gonna get. Why you gotta make me look bad, NBA athletes?? With your millions and millions of dollars, crazy hops and fancy tattoos!! Freakin jerks, that’s what you are!!!

Anyways……

Here’s the exercise:

Dumbell 180 snatch

What it does: build speed, power, dynamic balance, and control through the snatch movement. Essentially, if you move the weight in anything but a strictly vertical line, you’re going to wind up propelling yourself into the nearest wall or figure competitor. Only one has the chance of ending in anything less than pain and humiliation, but that all depends on the wall.

How to do it:

Ensure the direction of rotation is from right to left if holding in your right hand, and from left to right if holding in your left hand. Rotating the other direction will make the shoulder stabilizers work stupidly hard, and the possibility of ripping a rotator cuff is much higher, so just don’t try it. During the moment of maximal momentum (say that five times fast!!!) between the second pull phase and the catch phase, push through the toes and cause a rotation to the body, and finish the catch at the same instant your feet hit the floor. A lot of control is required here, so start with lighter weights to get the technique. I’m using a 60 pounder here, but on days where I’m properly warmed up I can comfortably pull 85s and 90s with no problem.

Why the hell would you do this?? For one, it looks bad-ass, and everyone in the gym will stop and stare at you with awe, admiration, and sexual desire. Trust me.

Second, if you train for sports or activities that require maximal power output in a controlled manner (ie. every single non-endurance based sport, not including Crossfit, Jason.), this is a good ‘er. Similar to performing olympic lifting, but with a rotational component that is commonly utilized in pretty much any team sport, this movement combines power with control in a way that not many can replicate. Give it a shot, you may notice a little more hair sprouting on certain areas, and members of the opposite sex (or the same sex, who am I to judge??) juuuuust might be drawn to you like you have a powerful electro-magnet in your shorts. But more than likely it will be bodybuilder wanna-be’s asking you if that works your traps while their weight belts hang loose around their waist and their hairlines receed in front of you from all the excess testosterone in their weight gainer shakes. Just make sure they stop doing their curls in the squat rack.