Normally I tend to think that we shouldn’t compare ourselves to others. However, I see value in a challenge because sometimes it can show you where you need to improve. So to facilitate this improvement, I’ve come up with a series of challenges that should show a balance of well-rounded athleticism.
Plus it’ll be fun.
So this first challenge is a nice combination of several key components that help make up a well-rounded athlete:
Single Arm Hang Power Snatch
This is a great demonstration of the ability to transfer of energy from the legs through the torso to the arm and full body explosiveness.
1/2 Kneeling Press
This is a great example of core strength, coordination, balance, flexibility, and upper body pushing strength.
Overhead Walking Lunge
I don’t typically program walking lunges for beginners because it gets ugly in a hurry. However, I think properly done, they are great for showing single leg strength, balance, and coordination. Adding one-sided overhead component makes it a serious challenge from an overall coordination and athleticism standpoint.
All right so how do we do this challenge?
1. Start with a dumbbell and perform a hang power snatch.
2. Keep the weight overhead and drop into a lunge position (1/2 kneeling)
3. Lower the weight and Press it back up.
4. Lunge 10m while keeping the weight overhead.
5. Repeat on other side.
Can you do all of the above? With 1/2 bodyweight in one hand? How many rounds can you get in?
Ladies, try with 1/3 bodyweight. This is just a number, the main thing is to find out which part of the movement is most difficult and see where you currently are with this combination of athletic moves.
Better every day,