Have Some "Show" With Your "Go"

Get better at the sports you play and the life you lead at STACK. Improve your training, nutrition and lifestyle with daily

You don't need to compromise your training or become a bodybuilder to have a great looking body. Want proof? Feast your eyes on Reggie Bush, Terrell Owens or other professional athletes who have amazing physiques. All you need are intelligent programming, athletic exercises and good old-fashioned hard work.

Luckily for us, the same muscle groups that look the coolest—legs, shoulders, back and arms—are the same ones that help you run faster, jump higher and out-maneuver opponents. Add these four exercises to your workout program for improved strength, speed and balance—while simultaneously carving out an impressive, show-worthy physique.

Dumbbell Hang Snatch •    Stand with feet hip-width apart, holding relatively heavy dumbbell in right hand •    Push hips back and let dumbbell hang between and just below knees •    Explosively jump up, bringing elbow high as you raise onto balls of feet •    Allow dumbbell to arc over your head into an overhead lockout position •    "Dip" underneath dumbbell •    Lower dumbbell to start position in a controlled manner •    Perform set on opposite side Sets/Reps: 3x5 Benefits: Builds explosive power; develops wide, strong shoulders

Read More >>

You don't need to compromise your training or become a bodybuilder to have a great looking body. Want proof? Feast your eyes on Reggie Bush, Terrell Owens or other professional athletes who have amazing physiques. All you need are intelligent programming, athletic exercises and good old-fashioned hard work.

Luckily for us, the same muscle groups that look the coolest—legs, shoulders, back and arms—are the same ones that help you run faster, jump higher and out-maneuver opponents. Add these four exercises to your workout program for improved strength, speed and balance—while simultaneously carving out an impressive, show-worthy physique.

Dumbbell Hang Snatch
•    Stand with feet hip-width apart, holding relatively heavy dumbbell in right hand
•    Push hips back and let dumbbell hang between and just below knees
•    Explosively jump up, bringing elbow high as you raise onto balls of feet
•    Allow dumbbell to arc over your head into an overhead lockout position
•    "Dip" underneath dumbbell
•    Lower dumbbell to start position in a controlled manner
•    Perform set on opposite side
Sets/Reps: 3x5
Benefits: Builds explosive power; develops wide, strong shoulders

Bulgarian Split-Squat
•    Stand about three feet in front of bench, holding dumbbells at sides
•    Place right foot on bench behind you, with top of foot touching bench and position
•    Position left foot flat on the floor with toes pointing forward
•    Lower body until right knee comes close to touching floor
•    Push off left heel and drive up, keeping body straight and upright
•    Repeat for specified reps
•    Perform set on opposite side
Sets/Reps: 3x8-10
Benefits: Increases single leg strength and balance, which enables you to run faster and jump higher; accentuates the "dominance muscles," including the hamstrings, glutes and quadriceps

Rock Climber Push-Up
•    Assume push-up position
•    When lowering body, bend right leg and rotate right knee until it's outside right elbow, without dragging foot or allowing torso to rotate
•    Push up to start position and repeat, pulling left knee to left elbow
•    Continue in alternating fashion for specified reps
Sets/Reps: 3x10 each side
Benefits: Improves upper body strength and mobility; builds sleeve-bursting pecs, shoulders and triceps

Close-Grip Chin-Up
•    Grab chin-up bar with underhand grip, hands slightly less than shoulder width apart
•    Start from dead hang and pull up until chin passes bar
•    Squeeze elbows down and try to bring top of chest to the bar
Sets/Reps: 3x as many as possible
Benefits: Increases upper body strength for throwing, pushing or pulling; builds the classic "V-taper" and adds slabs of muscle to your biceps

Nate Green is a personal trainer and author of Built for Show, available at Amazon.com or major bookstores.


Photo Credit: Getty Images // Thinkstock

Topics: STRENGTH TRAINING | SQUAT | HOW TO JUMP HIGHER: DRILLS AND WORKOUTS | BENCH | FASHION | FASTER