![]() With all of these exercises, you should use very light weights so you can focus on your form and avoid injuring yourself. This is a full-body exercise that improves your explosiveness and transfers very well to Olympic lifting exercises like power cleans and snatches This is similar to the power shrug, but you’re taking out the shrug and increasing the jump to work on improving your vertical This involves doing a shrug and slight jump with the trap bar as you’re pulling it up off the floor If you’re looking to working on increasing your speed, reactivity, and power output, there are plenty of variations to try, including the following: Trap bar power shrug There are lots of ways to make the trap-bar deadlift more explosive, too. Need to buy a trap bar? Read our guide here. Learn more: Hex Bar Deadlift: Benefits, Muscle Worked & How-To They target the hamstrings, glutes, and quads, all of which are used when jumping onto a box. Trap bar (or hex bar) deadlifts are an incredible exercise for strengthening the lower body. Looking for a jump box? Read our guide here. Over time, you can add weight and/or raise the height of the box to increase the difficulty of this exercise. Move slowly to avoid losing your balance (this also helps you work on your ankle stabilization, which will come in handy when it’s time to move on to box jumps. Start with a very low box or step and only your bodyweight. They’re very functional, too (how many times do you step up onto something or climb stairs throughout the day?). Step-ups help you get comfortable with being on a box, but they’re not as scary (or as difficult) as box jumps. ![]() If you’re ready to elevate your lower body exercises and move beyond squats and lunges, consider starting with step-ups. When you’re lunging (in any direction), aim to keep your knee in line with your toes and don’t let it extend forward past your ankle. Master these lunges using only your bodyweight, then move on to adding dumbbells, kettlebells, or a barbell to make them harder.
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