What does PocketAthlete actually do?

You log each morning: sleep, soreness and fatigue. It scores your readiness, adjusts that day's session, and builds four-week training blocks around your sport, your position and the equipment you have.

Is it only for footballers?

No. It covers football, rugby, basketball, running, weightlifting and general gym training, with position-specific work for the team sports.

No. Tell it what you have and it programs around it. Many of the technical drills need nothing but a ball and a wall.

Can it work around an injury?

It works around soreness you log and avoids body parts you tell it to leave alone. It is general training information, not medical advice — see a physiotherapist for a diagnosis.

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Dumbbell High Pull

The hips do the work and the arms only finish it, which is the pattern behind every explosive lift.

PowerDumbbellControlledAll dumbbell exercises All whole body exercises

What it works

Whole Body

How to do it

1From a hang at the thighs, explosively extend the hips and pull the dumbbells up to chest height with the elbows high.
2The hips do the work; the arms just finish it.

Cues that matter

›Start from a hang at the thighs
›Extend the hips explosively
›Pull to chest height, elbows high

Watch a form guide for the dumbbell high pull ↗

Train the same thing

Dumbbell Clean and PressDumbbell · Whole Body
Dumbbell DeadliftDumbbell · Whole Body
Dumbbell Romanian DeadliftDumbbell · Whole Body
Dumbbell SnatchDumbbell · Whole Body
Dumbbell ThrusterDumbbell · Whole Body
Single Leg Dumbbell DeadliftDumbbell · Whole Body

Get a training block built around you

PocketAthlete builds your program from your sport, your position and how recovered you actually are that morning — then adapts it as you log sessions.