Yo boys and girls!

It’s been a crazy time at The Forged Athlete lately, but you know what, I LOVIN’ every minute of it baby!

I love lifting, I love training, I love coaching and I love life right now!  Not to mention I love my mom, dad, family, girlfriend, and especially my dog Kain to name a just few thing I love 

But you know what else I love???  Single arm cleans, presses, and rows!!!!

I gotta tell ya, overhead presses are great for the core!  You know what’s even better?  Single arm overhead presses!  It makes your core work 10’x’s harder!  Trust me on this one.  If all you’ve been doing is seated military’s with a barbell or 2 dumbbells, scrap that stuff for a while, switch to single arm presses.  Do those for 3-4 weeks and go back to your 2 arm presses and I guarantee you’ll be blown away at the strength you build in that time!

I also gotta stress how great single arm rows and cleans are for building up some serious strength and muscle.  Doing things with only 1 arm forces your core to work so much harder due to the fact that it has to counter balance the weight you’re holding in the other arm.  It works wonders kids!

In this workout I did single arm kettle bell cleans to presses x 5 until I reached my heaviest KB @ 70lbs (If anyone is wondering, my b-day is on the 9th of Nov, A great gift would be an 80,90, and 100lbs KB   !!!!)  I then switched to a 80lbs DB which is our heaviest DB.  We just need to get some heavier KB’s and DB’s pronto!  We’re getting too strong for these puny weights!!!  Ha Ha!

I did 30 reps each arm but broke them up in sets of 5.  I was spent afterwords but proceeded to do some Zercher carries with some sled draggin and pullin.  That’s a whole other post coming soon!

Check out the video of some of the highlights from this great strength building workout ===>

Single Arm Strength Building Exercises

***Make sure if you wanting to get crazy strong and more athletic you sign up for your FREE Ebooks on our site.  Also, if you live in the Omaha area and wanna experience our workouts 1st hand – hit us up at theforgedathlete@gmail.com***