Explosive Movements

Explosive Movements Advantageous for athletics Applicable to daily activities

Advantageous for athletics

Applicable to daily activities

High Pull Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids, Traps Overhand shoulder-width grip Arms straight, wrists slightly flexed, elbows outward Feet hip-width, bar bell against shins Shoulders back, chest elevated, eyes forward Squat down Shoulders in front of bar, weight on forward part of feet First pull: Back flat, arms straight, extend hips and knees, lift weight controlled Look forward, raise shoulders and hips simultaneously Second pull: Arms straight, wrists slightly flexed, bar at mid-thigh, extend hips quickly, rise up on toes, & elevate shoulders explosively Look forward, pull bar as high as possible (about chest height) without using arm muscles Return bar to thigh resting position Return to floor with flat back and neutral spine

Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids, Traps

Overhand shoulder-width grip

Arms straight, wrists slightly flexed, elbows outward

Feet hip-width, bar bell against shins

Shoulders back, chest elevated, eyes forward

Squat down

Shoulders in front of bar, weight on forward part of feet

First pull:

Back flat, arms straight, extend hips and knees, lift weight controlled

Look forward, raise shoulders and hips simultaneously

Second pull:

Arms straight, wrists slightly flexed, bar at mid-thigh, extend hips quickly, rise up on toes, & elevate shoulders explosively

Look forward, pull bar as high as possible (about chest height) without using arm muscles

Return bar to thigh resting position

Return to floor with flat back and neutral spine

Video

Hang Clean Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids, Traps Over hand shoulder-width grip Arms straight, wrists slightly flexed Feet hip-width, pull bar off floor if needed Pull shoulders back, in front of bar, elevate chest, weight on mid-foot The Pull: Arms straight, wrists flexed, extend hips and rise on toes quickly, and elevate shoulders Pull bar as high as possible without using arm muscles, keep bar close to body The Catch: Drop under bar into a quarter squat, lift elbows up and under bar, avoid slumping shoulders Stand straight up, keep elbows high, and chest elevated

Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids, Traps

Over hand shoulder-width grip

Arms straight, wrists slightly flexed

Feet hip-width, pull bar off floor if needed

Pull shoulders back, in front of bar, elevate chest, weight on mid-foot

The Pull:

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

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

The Catch:

Drop under bar into a quarter squat, lift elbows up and under bar, avoid slumping shoulders

Stand straight up, keep elbows high, and chest elevated

Video

Power Clean Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids, Traps Shoulder width overhand grip Arms straight, wrists flexed, elbows outward Feet hip width, bar against shins Shoulders back, chest out, eyes forward Squat down Shoulders in front of bar, weight on forward half of feet First Pull: Extend hips & knees, bring bar to mid-thigh, do not lock out knees Look forward, raise hips and shoulders simultaneously Second Pull: Arms straight, wrists slightly flexed, extend hips quickly, rise onto toes, elevate shoulders explosively Pull bar as high as possible without using arm muscles The Catch: When bar reaches max height (chest) drop under bar into quarter squat Keep elbows high, chest elevated, avoid slumping shoulders, stand straight up

Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids, Traps

Shoulder width overhand grip

Arms straight, wrists flexed, elbows outward

Feet hip width, bar against shins

Shoulders back, chest out, eyes forward

Squat down

Shoulders in front of bar, weight on forward half of feet

First Pull:

Extend hips & knees, bring bar to mid-thigh, do not lock out knees

Look forward, raise hips and shoulders simultaneously

Second Pull:

Arms straight, wrists slightly flexed, extend hips quickly, rise onto toes, elevate shoulders explosively

Pull bar as high as possible without using arm muscles

The Catch:

When bar reaches max height (chest) drop under bar into quarter squat

Keep elbows high, chest elevated, avoid slumping shoulders, stand straight up

Video

Push Press Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids Bar in in front of shoulders, shoulder width over hand grip Feet hip width, eyes forward Chest elevated, shoulders back The Dip: Keep weight on heels, bar on shoulders, perform a quarter squat (hips back, bend knees) The Drive: Push upward with legs and shoulders, drive bar off of shoulders, keep feet flat Continue to press until arms are fully extended and bar is above head and in line with hips Return in controlled manner

Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids

Bar in in front of shoulders, shoulder width over hand grip

Feet hip width, eyes forward

Chest elevated, shoulders back

The Dip:

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

The Drive:

Push upward with legs and shoulders, drive bar off of shoulders, keep feet flat

Continue to press until arms are fully extended and bar is above head and in line with hips

Return in controlled manner

Video

Push Jerk Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids Bar in front of shoulders, with overhand shoulder width grip Feet hip-width apart Elevate chest, shoulders back, tuck chin The Dip: Keep weight on heels, bar on shoulders, chest, perform quarter squat (hips back, bend knees) The Drive: Explode upward, drive straight up rising onto toes, force should drive bar off shoulders Continue to press bar into full extension until bar is overhead and in line with hips Return in controlled manner

Glutes, Hamstrings, Quads, Soleus, Gastrocnemius, Deltoids

Bar in front of shoulders, with overhand shoulder width grip

Feet hip-width apart

Elevate chest, shoulders back, tuck chin

The Dip:

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

The Drive:

Explode upward, drive straight up rising onto toes, force should drive bar off shoulders

Continue to press bar into full extension until bar is overhead and in line with hips

Return in controlled manner

Video