Do This Exercise To Be More Explosive
For every barbell movement, a level of explosiveness needs to be present. You need to be able to explode out of the bottom of a squat, to perform a deadlift or to perform a power clean or snatch you need to have explosive hips. Nearly all of our power and explosiveness comes from our hips. So, to get more explosiveness and power for your power clean, for example, you should do more power cleans at increasingly heavier weights. That’s true, but let’s talk about an exercise that will greatly improve explosive power, and it doesn’t require touching a barbell!
Let’s continue using the power clean example. In a power clean, there’s an aggressive extension, followed by an immediate flexion in your hips. Those same movements in your hips are present in a box jump, just without a barbell. You can train explosiveness without worrying about the technique of performing a clean!
There are tons of different box jump variations. You can just do them bodyweight, you can wear a weighted vest, start from a seated position, or even hold dumbbells. By holding dumbbells, the arm swing is taken out of the movement and you rely solely on hip drive and leg power. What is most important is that you follow a progressive program. Start by finding a 1RM box jump, then in the following weeks perform 6 sets of 3 at 75%, and then 5 sets of 2 at 85% before retesting a 1RM.
Jumping is the foundation of explosive power. If you want to see improved barbell movements, performing box jumps may give you an extra boost!
By Jared Bradford