Monster lifts like the clean and jerk and the snatch aren't just for gym rats. They're efficient ways for any guy to build total-body strength and power—and you don't need to hoist barbell-bending ...

Stand with your feet shoulder-width apart, a dumbbell in one hand. With a flat back and slightly bent knees, hinge forward so the weight is between your knees. Extend your legs and thrust your hips ...

Traditionally, explosive weightlifting has been reserved for sprinters, but distance runners can also benefit from including these power-producing exercises in their strength and conditioning program.