Dumbbell High Pulls
Assume athletic basketball position with knees slightly bent, back flat and chest high
Hold dumbbells with straight arms just above knees
Explode upward by fully extending hips, knees and ankles and shrugging with straight arms
Pull dumbbells up keeping them close to body and elbows above hands
Sets/Reps: 3-4x6; 2x per week
Rogowski: Like the Chops, this is a full-body explosion exercise simulating a basketball movement, but it is on one plane. An added bonus is that the exercise increases hand and grip strength, because you have to hold onto the dumbbells. This improves our players’ ability to hold onto the ball better in the post.