A full-body dumbbell program for summer-sport muscles
Like combat training and diet soda, sport-specific weight lifting should simulate the real thing. Using dumbbells instead of a barbell lets you do exercise that mimic the jumping motion you use in sports like basketball, volleyball, and tennis. Try a full-body dumbbell workout. You can hit every major muscle in your body without leaving your garage. (Warning: Don’t do these if you have back or knee problems.)
One Arm Dumbbell Snatch
With your right hand, grab a dumbbell that’s half the weight you usually use for a dumbbell shoulder press (you’ll probably start with 15 to 25 pounds). Keeping your back slightly arched and your right arm straight, stand with your feel shoulder-width apart and behind your legs until the dumbbell is hanging between your knees [A]. press your feet into the floor and jump. When your feet leave the floor, shrug your shoulders [B] while keeping your right arm straight. Use your momentum and bend your elbow [C] to lift the dumbbell in a straight line over your head, then land with your knees bent [D]. Lower the dumbbell back to its starting position and repeat. Do three sets of two to six repetitions with each arm.
