Want to have the type of explosive power that turns heads and makes people take notice? Discover the top exercises that are essential for making it happen.
When most people hear the words ‘explosive power’ they don’t think it applies to them. They think of sprinters, shot putters, Running Backs, but that the truth is more things than you know require explosive power to work.
Whether you’re an elite-level performer or you’re a goalie for your local soccer team, having explosive power is essential to taking your performance to the next level.
The key, however, is knowing how to develop that power, and what exercises can help you improve your overall performance.
If you want to know the best exercises to make you a better performer, read on, because in this article we’re going to tell you the top 6 moves that’ll make you a more explosive athlete.
Why is Being Explosive so Important?
In almost every single athletic activity some sort of explosive movement takes place. Some are more obvious than others, such as sprinting, jumping for a dunk, or throwing a baseball, but others although smaller, still require huge amounts of power and explosion. Think of a smash in badminton, a drive in golf, or even bowling a strike. They might require smaller amounts of force, but they still use power and explosion in their own right, and it’s important your body is prepared for it.
When you take a closer look you’ll also see that these moves often have a core principle in common, in that they almost always originate from the back, hips, and glutes, and that’s why the moves on this list are perfect for helping you boost your performance.
What if I’m Not an Athlete?
Athlete or not, you benefit from having explosive power much more than you think and in your day-to-day life, there will be plenty of activities that will become easier by focusing on the exercises in this article.
If you have young kids, for example, playing with them and chasing after them will become much easier when you have better, smoother movement and you can run, jump or squat with ease.
Doing housework, chores, or spending time in the garden will also become easier when your body is stronger and more balanced and outside of the physical implications there is also a range of other benefits that these exercises will have on you.
Reducing your risk of injury is one of them and by taking care of your body and strengthening the muscles around your back, hips, core, and legs you can build the type of body that will support you as you age, while also reducing the likelihood of you getting injured.
Essential Exercises to Make You More Explosive
Let's take a look at the most essential exercises that can help you become a more explosive performer. These movements all train multiple muscles at once and they all require good power on execution, helping you to train at a good pace throughout.
Box Jumps
Box jumps are great for improving your lower body power. They help you to ‘explode’ into a strong, powerful movement from a standing start which makes them great for working your fast-twitch muscle fibers and building up the ability to perform more explosive movements. These are great for training the lower body and for building a strong foundation.
Step Up
Step-ups are fantastic for working on unilateral strength, addressing muscle imbalances, and building a stronger, more explosive body. You can perform these using weights, and by focusing on driving the knee up with pace and power, you can build the type of explosive strength that is used in most sports and everyday life.
Deadlift
Deadlifts work your entire body and are often regarded as one of the most essential exercises you can do. They’re great for training the muscles in the back of your body, such as your hamstrings, glutes, and lower back, and they are great for building strong core strength. With a deadlift, you train the primary muscles that are involved in powerful, movements, so this will help you a lot.
You can perform these with kettlebells, dumbbells, or a barbell for maximum effect.
Kettlebell Swings
Kettlebell Swings are great if you’re looking to build a strong core and impressive posterior chain strength. They help you generate power, as you drive from the hips to get the Kettlebell up high, and because of how you have to hold and move the Kettlebell, it works multiple muscles at once, giving you more bang for your buck from this one movement. Can be done one-handed, or with both hands, and this move can also be adapted to include a clean and press, snatch, or other power-based movements.
Hip Thrust
Most explosive power movements come from the hips and glutes. Whether you’re sprinting, striking a tennis ball, or swinging a golf club, being able to effectively transfer power through your body, from your hips and glutes is essential. A Hip Thrust is the best way to build these muscles, giving you the strength you need to perform in other areas of your life. Strong glutes are essential for keeping your posterior chain in good working order.
The Benefits of Being Explosive
Having explosive power is not just for top-level athletes, and it doesn’t mean running at full speed for 100m. As you build the muscles above and strengthen your body you will find that everything becomes easier. Whether you’re playing a sport, working out in the gym, or simply going about your everyday life. Having the ability to push off from one foot to the next, or to twist, turn and move your body with ease is a huge positive that will put you in a good position as you start to age in later life.
Know When to Turn it Down
It’s important to remember that being explosive is only one side of the coin and when you’re using your muscles in a powerful way like this; you also need to make sure you look after them. Stretching after workouts and getting enough time in between sessions to recover will help to keep your body and your muscles in good working order. It’ll also prevent them from getting too tight, which can cause injuries in the long run. To go with this you should ensure you eat well to both fuel your muscles and support your recovery.
Being explosive and having the type of power that you need to perform at your best is essential for great performance. You’ll also see that training the muscles involved in powerful performances can also help you in your everyday life, as you grow stronger, improve your balance and strengthen your core. Whether you’re involved in a sport that requires big powerful movements often, or you simply want to boost your performance and improve your strength, the exercises in this list will help you achieve your goal, so it’s time to add them to your workout routine.
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