Below is a guest post from Lift Weights Faster author Jen Sinkler. Also, always consult with your physician or fitness professional before attempting high intensity workouts or unfamiliar exercises. Enjoy!

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All variations of the clean and the snatch are a blast to coach. The moment of dawning realization in someone’s eyes when you explain you get to forcefully jump the weight up into the end position. Of course, there are plenty of nuances that vary depending on what sort of implement you’re using, but the aggressive hip extension remains the same, whether you’re using a barbell, kettlebell or dumbbell.

That realization is that this lift is fun.

So often, as adults, we tamp down or lose touch with our desire to truly unleash the beast, if you will, opting instead for moderate movements. The clean and the snatch give you an opportunity to rectify the situation.

Below, I’ve laid out a quick and effective total-body circuit that will develop speed and power, bust up fat, and add to the total work you do. Even though it’s an AMRAP, keep your reps fresh, and rest as needed. Use a heavy enough weight that it matters.

Name: Power Play
Tagline: Go big and ballistic
Time Allotted: 10 minutes
Suggested Equipment: A dumbbell and the ability to get up and get down!
Instructions: Do as many rounds as possible (AMRAP) of this circuit in 5 to 10 minutes. Take breaks as needed (but try to take them at the bottom of the round).

jon-erik kawamoto personal trainer

Dumbbell Snatch

 
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  • Stand tall and place a dumbbell between your feet in front of you so the handle is perpendicular to your feet.
  • Keeping your back flat, hinge at the hips and bend your knees until you can reach the dumbbell handle.
  • Gripping the dumbbell, explosively extend your hips. Use the power generated by your hip drive to lift the dumbbell. Keep the dumbbell close to your body as it rises, and pull only slightly with your arm.
  • As the dumbbell passes your face level, extend and “punch” your arm upward to lock the weight out overhead. The weight should feel weightless for a moment at the top of the movement. If you are pressing out to complete the movement, use a lighter weight or explode more powerfully from the hips.
  • Lower the dumbbell with control to the floor, and repeat for the desired number of repetitions before switching sides.

One Arm Dumbbell Clean

 
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  • Standing with your feet hip-width apart, grasp one dumbbell so it hangs straight down in front of you.
  • Bend your knees slightly into a partial squat, then explosively extend your hips. Use the power generated by your hips, hamstrings, and glutes to “float” the dumbbell up. (You should pull up only slightly with your arms.)
  • As the dumbbell becomes “weightless” in the air, quickly rotate the elbows underneath so you “catch” the dumbbell in the front rack position at shoulder height.
  • Lower the dumbbell back down under control and repeat.

Knee-to-Elbow Plank

 
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  • Start in a straight-arm plank position with your body elevated between your hands and toes.
  • While holding this position, lift one leg and draw the knee up and around toward the elbow on the same side.
  • Lower your leg and return to the starting plank position. Repeat on the opposite side, bringing the opposite knee to elbow. Alternate legs to complete the set.

Superpeople

 
personal training st. john's

  • Lie on your stomach with arms stretched overhead.
  • Arch your back and lift your chest off the floor, simultaneously squeezing your glutes so that your feet and lower legs lift off the ground at the same time. Lower your arms and legs back to the floor and repeat.
  • Don’t overreach or look up to avoid straining your neck.

Get Better Faster

 
If you’re looking to amp up your conditioning in other creative but productive ways, I’ve put together a mammoth 130-workout pick-and-choose library called Lift Weights Faster. Complete with a full exercise glossary that includes written descriptions and photographic demonstrations of over 225 exercises (from classic moves to more unusual ones — the Jefferson deadlift, anyone?), a limited video library that includes coaching on 14 of the more technical lifts, five challenge-workout videos, plus a dynamic warm-up routine, I leveraged my background in magazine publishing to create a clear-cut, easy-to-use resource that you’ll want to turn to all the time.

Every workout is organized by the equipment you have available and how much time you’ve got, with options that last anywhere from five up to 30 minutes.

Lastly, I’d be remiss if I didn’t mention I teamed up with two-time New York Times bestselling author Diane Sanfilippo to create a wonderful companion resource called Eat Better Faster on eating healthy, whole foods, even when you’re pinched for time.

For more info, click here: www.jkconditioning.com/liftweightsfaster
 
st. john's personal trainingJen Sinkler (www.jensinkler.com), RKC, PCC, PM, USAW, is a longtime fitness journalist who writes for national magazines such as Women’s Health and Men’s Health. A former member of the U.S. national women’s rugby team, she currently trains clients at The Movement Minneapolis.

I started strength training at JKC in the Spring of 2021. I am in my 60’s but happy to say I feel much younger since joining this gym. I joined JKC upon the advice of a doctor. I went through some difficult medical issues last year, that’s when one of my doctors recommended strength training at JKC. I have been physically active most of my adult life but mainly running and completed many road races as I am a distance runner. Strength training has definitely benefited me by increasing my stamina and energy. It sure has enhanced my recovery over the past year. I have the added benefit of becoming a stronger runner as well.

I was looking for something to augment my 20+ year yoga practice with a focus on strength conditioning. I am friend’s with Jon’s sister in-law and over the years always heard great things about JKC, especially with respect to the top quality trainers they have and programs they run. After talking to Jon about my goals, and hearing his thoughts on a training plan, I knew that this was going to be an awesome experience … and it sure has been. JKC stands out from other gyms because of the attention to detail, the high quality of the staff and the facilities. Also, the amazing people that train there. And no one posing and taking selfies. I’m 41 years old and I started in Dec 2021.

I came to JKC through recommendations from my peers from lululemon. As a current ambassador, I’ve been introduced to legacy ambassadors, like Jon, and I knew a bunch of other people from the store were working out here so I wanted to give it a go. I often dread lower body workouts so I started coming here to do legs. I’ve had such great progress that I now come twice a week— and, I no longer hate leg day!

I’ve never experienced this sort of hybrid between group workouts and personalized service. Many group strength training services offer a sort of one-size-fits-all workout for the general population, which has never been of interest to me, because I want my workout tailored to my needs! I LOVE that you can be in a group setting while doing your own personal program; I love the camaraderie and community at JKC, and, I’ve seen incredible results thus far! Jon is always so attuned to what I need.

cas dyke

I started training at JKC in 2016 because I had built up a number of muscle imbalances from old injuries and activities like rock climbing which had led to some really bad posture and mobility issues. On top of that some friends had convinced me to sign up for a half-ironman. Working with Jon and Thomas was a way to pull my body back into alignment and make sure it wouldn’t fall apart during my race. The staff at JKC pride themselves on continuously advancing their knowledge, which leads to new and inventive way to address problems, old and new. I got my Dad to start training here and recommended JKC to all looking to improve their strength and fitness.

I had spent a fair bit of time in gyms in my teens and twenties but I turned away from the gym to focus on activities that I enjoyed more. What keeps me at JKC is that I do really enjoy it. I always feel that I’ve accomplished something when I leave at the end of my workout. The environment is really positive and focused on challenging yourself whatever your level of comfort and fitness. I’ve also seen results that I’m really happy with; having someone who really knows what they’re talking about to guide your workouts makes them way more effective and focused than just “going to the gym”.

Shortly after I started at JKC, I sustained a fairly major injury that took me off my feet for several months. When I started to get back to activity, it was very difficult. Jon and Thomas worked hard to tailor my workouts to my goals and what I could do. With their help, I’ve been steadily building back strength and function.

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