Explosive Movements

Explosive Movements

• Advantageous for athletics

• Applicable to daily activities

High Pull• Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids, Traps1) Overhand shoulder-width grip2) Arms straight, wrists slightly flexed, elbows outward3) Feet hip-width, bar bell against shins4) Shoulders back, chest elevated, eyes forward5) Squat down6) Shoulders in front of bar, weight on forward part of feet7) First pull:

1) Back flat, arms straight, extend hips and knees, lift weight controlled2) Look forward, raise shoulders and hips simultaneously

8) Second pull:1) Arms straight, wrists slightly flexed, bar at mid-thigh, extend hips quickly, rise

up on toes, & elevate shoulders explosively2) Look forward, pull bar as high as possible (about chest height) without using

arm muscles9) Return bar to thigh resting position10) Return to floor with flat back and neutral spine

Video

Hang Clean• Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids,

Traps1) Over hand shoulder-width grip2) Arms straight, wrists slightly flexed3) Feet hip-width, pull bar off floor if needed4) Pull shoulders back, in front of bar, elevate chest, weight on mid-

foot5) The Pull:

1) Arms straight, wrists flexed, extend hips and rise on toes quickly, and elevate shoulders

2) Pull bar as high as possible without using arm muscles, keep bar close to body

6) The Catch:1) Drop under bar into a quarter squat, lift elbows up and under bar,

avoid slumping shoulders2) Stand straight up, keep elbows high, and chest elevated

Video

Power Clean• Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids, Traps1) Shoulder width overhand grip2) Arms straight, wrists flexed, elbows outward3) Feet hip width, bar against shins4) Shoulders back, chest out, eyes forward5) Squat down6) Shoulders in front of bar, weight on forward half of feet7) First Pull:

1) Extend hips & knees, bring bar to mid-thigh, do not lock out knees2) Look forward, raise hips and shoulders simultaneously

8) Second Pull:1) Arms straight, wrists slightly flexed, extend hips quickly, rise onto toes, elevate

shoulders explosively2) Pull bar as high as possible without using arm muscles

9) The Catch:1) When bar reaches max height (chest) drop under bar into quarter squat2) Keep elbows high, chest elevated, avoid slumping shoulders, stand straight up

Video

Push Press• Glutes, Hamstrings, Quads, Soleus, Gastrocnemius,

Deltoids1) Bar in in front of shoulders, shoulder width over hand

grip2) Feet hip width, eyes forward3) Chest elevated, shoulders back4) The Dip:

1) Keep weight on heels, bar on shoulders, perform a quarter squat (hips back, bend knees)

5) The Drive:1) Push upward with legs and shoulders, drive bar off of

shoulders, keep feet flat2) Continue to press until arms are fully extended and bar is

above head and in line with hips

6) Return in controlled manner

Video

Push Jerk• Glutes, Hamstrings, Quads, Soleus, Gastrocnemius,

Deltoids1) Bar in front of shoulders, with overhand shoulder width

grip2) Feet hip-width apart3) Elevate chest, shoulders back, tuck chin4) The Dip:

1) Keep weight on heels, bar on shoulders, chest, perform quarter squat (hips back, bend knees)

5) The Drive:1) Explode upward, drive straight up rising onto toes, force

should drive bar off shoulders2) Continue to press bar into full extension until bar is overhead

and in line with hips

6) Return in controlled manner

Video