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Description
These lifts are explosive in nature, and are designed to help you exert the maximum amount of force in the minimum amount of time. This type of training improves your vertical leap, sprint time, and general explosiveness in any sport you engage in.
Exercise Routine
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Muscle groups worked: Glutes, quads, calves, hamstrings, spinal erectors and abs. Execution: Place the bar behind your head, resting on top of your traps. With a shoulder-width stance, squat to a quar...Muscle groups worked: Glutes, quads, calves, hamstrings, spinal erectors and abs. Execution: Place the bar behind your head, resting on top of your traps. With a shoulder-width stance, squat to a quarter-squat position and jump up with the weight as high as you can. Keep the weight from flying off your traps as you go up by pulling the bar down, anchoring it against your body. You'll land on your feet; just like recovering from a jump, make sure to flex your knees so that you minimize impact on your joints. Training tip: This is a fairly easy movement to perform. When you first start out, take a brief pause between each rep to regain your balance. As you develop more skill, you can perform multiple reps as quickly as possible. (less)
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Muscle groups worked: Quads, glutes, hamstrings, spinal erectors, abs, delt, traps and triceps. Execution: You can clean the bar off the ground or take it out of the rack; the starting position is the...Muscle groups worked: Quads, glutes, hamstrings, spinal erectors, abs, delt, traps and triceps. Execution: You can clean the bar off the ground or take it out of the rack; the starting position is the same as the finish position in the power snatch. With your feet about shoulder-width apart, hold the bar overhead with a really wide grip (your body should form a "Y" shape). Descend into a full squat and return to the starting position while keeping the bar centered over your spine at all times. Start with a very light weight (a broomstick or wooden dowel) to get the hang of the movement. Training tip: This lift is unique in that you incorporate many synergistic muscles in an attempt to keep your balance. This develops some of these muscles in ways you never thought possible. When you progress to using a barbell, do this exercise in a power rack for added safety. Set the rack's pins fairly high so you can unload the bar should you lose your balance. (less)
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Muscle groups worked: Quads, glutes, hamstrings, spinal erectors and abs. Execution: As in all squatting movements, perform the lift with your feet about shoulder-width apart. Keep your hips aligned u...Muscle groups worked: Quads, glutes, hamstrings, spinal erectors and abs. Execution: As in all squatting movements, perform the lift with your feet about shoulder-width apart. Keep your hips aligned under the bar and make sure your elbows face forward with your upper arms parallel to the floor at all times. Keep your head up and abs tight. Drive through your heels, pressing your hips forward as you come up. Training tip: If you have excessive biceps development, you may have difficulty performing the front squat because of the bar position. Olympic lifters take a slightly wider than shoulder-width grip and hold the bar across their front deltoids by allowing their wrists to bend back as far as possible. You're able to drive out of the bottom of the squat while pushing your elbows up, which keeps your body upright and prevents the bar from sliding off your shoulders. You can overcome initial difficulties in arm placement through flexibility training and practice. You could also try crossing your arms in front of your chest, supporting the bar on your deltoids and using a palms-down (pronated) grip. (less)
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