Learn how to improve athletic performance with strength training - Pro Athlete Explosive Exercises
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Kenny Carrington: I am Kenny Carrington here. I am here at Alexandria Velocity Sports Performance, I am the director here. I am here training Dona, we are working on today. What we're going to start with is explosive movements. To start off what we're going to do is a series of seven exercises that we can always start with every time we come into the weight room. So the first exercise is a half RDL. So Dona, if you want to grab the bar, alright. Half RDL, we're going to start with feet hip-width apart, slight bend in the knees, shoulders pulled back, okay. All she is going to work on is sticking her hips out, so the bar comes down to the top end of the knees and then stand up five times. Keeping the body nice and close to the legs, wrists curled in just little bit. Then from there, we go on to what's called the jump shrug. It's the same movement going down, and she is going to explode it up and shrug at the top of her jump. Let's go for three times. Making sure the shoulders are staying back, back is nice and flat, bar staying close to the body, alright. Blowing up, getting up as tall as she can, good. Then next we go into a hand cling. A hand cling is the same movement going down, still the explosive jump shrug coming up and then she is going to catch the wood bar on her shoulders. Landing in an athletic position, four times. And a good athletic position, feet to fight on the ground, knees are staying behind the toes, bar still staying close to the body. Then from there, we go to the jump shrug. She just got the bar in a cling position, elbows are up, bar sitting on the shoulders, she is going to do slight bend in her hips and knees, and then she is going to jump, catch the bar over head, still landing in an athletic position. Four times, two more. As you can see, the bar has come straight up over the head, arms are next to her ears at the top. After that, we go in to a snatch. It's going to be a wide grip, looking for the broader view about 6 inches over the head. This is the same motion as the hand cling going and down, okay, half RDL. She has got till her midthigh this time, still keeping this caption of her back. She is going to jump shrugging and catch it over her head, landing in an athletic position. Good, good, one more time, good. Now for next, you can keep the bar up over your head, okay? Still keeping that position, we got to move the feet out just little bit wider. We're going to do overhead squat. Keeping the feet flat on the ground, weight staying on the heels, trying to keep the knees back behind the toes, sitting down like sitting in a chair. For this, we got of flexibility issues. Trying to keep that arm nice and straight, good, good. One more time, okay. From there the bar is going to come down onto the back. When we do it, we call it good morning. Feet come back to hip-width apart, slight bend in the knees; it looks exactly like the first exercise, the bar is just in the different locations on the back instead of the hands. Keep the legs little bit straighter, that's it. One more, good. So from there, just put the bar down and you will have rest time.