The 1-Arm Dumbbell Snatch: Compliments of FireFightersWorkout.com

Stand with feet at hip width or slightly wider, bell on floor in front of you. Toes are straight or point slightly out.Bend first at the hips and then knees to pick you the dumbbell with one hand. You can swing the bell back between your legs (hike a football type of pass) a few inches before pulling back up (be sure to exhale here).

Inhale as you pull the weight back up with synchronized hip and upper body motion. Pull up from the floor with your legs. Allow the momentum of the pull and hip thrust to continue propelling the bell upward. (BREATHING: exhale down, inhale up).

When the bell reaches the chest, there will be a shift of weight from your fingers pulling the bell, to the heel of your hand. Get under the still moving bell and punch it straight up to lockout. Be sure your wrist doesn't bend back at the top of the move, and the bar pushes straight down through a non-bent wrist and vertical forearm. This is not simple press, the momentum from your hip thrust is the driving force.

This should be fairly easy to do for a few reps unless you attempt too heavy a weight. For most men a 15 or 20 pound bell is a good start, for most women, a 8 or 10 pound bell works nicely. Be sure to use the thrust from your legs and hips to hoist the bell overhead instead of using pure upper body. This is a full body effort.

Remember, do not arch or bend backwards as your straight arm is next to your ear. At the top it's okay to pause for a second before you allow the weight to drop back to starting position between your legs (absorbing the dropping weight with your legs). As an alternative, you can bring the dumbbell down to your shoulder before dropping (less intense version).

At the very bottom of the drop, reverse the direction and explosively pull bell back up once again. Coordinate your breathing with your movements (inhale up, exhale down). Alternate sets of right and left hand. Rest when necessary between sets. You can either count reps or perform timed sets. When form fades, end the set.

The 1-Arm Push Press: Compliments of FireFightersWorkout.com

Clean or otherwise bring one or two bells into the racked position (bell at shoulder, elbows near hips). Next, bend the hips and knees a few inches. Exhale, and get ready to explode up with the both the legs and one or two arms (quick inhalation). Using a hip thrust (stand up quickly, driving up) lock out hips and knees as you simultaneously press the weight overhead (lock out elbows).

Feel the heal of the hand push through the bell handle and be aware of the hip, knee, and elbow lockout all occurring at the same time. The inside of the upper arms should wind up near your ears in the full lockout position.

Bend at the elbows and lower back to shoulders, dip again and repeat another push press. This exercise builds timing, explosive power (strength plus speed) and endurance. Can be done with 1 or 2 DB's and for much higher reps or minutes (unlimited number for endurance improvement). Be sure to get your timing down before increasing weight or using 2 bells.