9. Single Arm Dumbbell Split Jerk
While most athletes have a dominant foot that they split forward with when they jerk, the SA DB Split Jerk is a great way to work on your side to side coordination and balance since you should be switching the lead leg depending on which arm is loaded.
One side will likely feel more awkward than the other and that is OK. Use this as a brain drill more so than a big strength drill. Pair with your favorite upper body pulling exercise.
10. Supinated Grip Deadlifts
? Grip and hand position can have a big impact on the stimulus of a particular exercise. Take the deadlift as an example. By supinating the grip you will immediately impact the way your biceps stabilize and how you can feel your lats engage in the exercise. When you supinate your grip for deadlifts be sure to start light with your loads. You don’t want to put a ton of strain on the biceps right away as this can lead to pulls and strains.
- Rich Froning crossfit Secret: Rogue