Explosive Power Training - Deadlifts, Squats, & Jumps

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(Your Glossary of Exercise Essentials)
EXPLOSIVE POWER

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Squats (See Barbell Squats, in Classic Strength section)

		Deadlift 1. With feet shoulder-width apart, squat down and grab a barbell on the floor with your hands shoulder-width apart. Look forward and stick your chest out.

		2. Keeping your torso in the same plane, straighten your legs.

		3. Finish with your legs straight and your torso upright, chest sticking out. Carefully reverse the motion to return the barbell to the ground.

		Stiff-Legged Deadlift 1. With feet slightly more than shoulder-width apart and legs straight, lean forward and down and grab a barbell on the floor with hands shoulder-width apart. Stick your chest out, look forward.

		2. Look up and raise your torso, taking care to keep your back flat throughout the lift—stick your chest and butt out to help you.

		3. Continue motion to the standing position, keeping your back straight and your abdominal and glute muscles engaged. Carefully reverse the steps to return the barbell back to the floor.

		Upright Row 1. Stand with your feet shoulder-width apart and grab a barbell with your hands approximately four inches apart, palms facing your body. Hold the barbell in front of your thighs.

		2. Lift the barbell toward your chin while keeping your elbows high. Stop when the barbell reaches shoulder height. Slowly lower the bar to the start position.

		Jump Squats 1. Rest a barbell weighted with no more than half your bodyweight behind your head on your shoulders and trapezius, not your neck. Position your hands wide on the bar. Stand with your feet shoulder-width apart.

		2. Keeping your back straight (stick your butt out and look up to the ceiling to help you achieve this), squat down until your thighs are parallel to the floor. Jump back upright so that your feet leave the floor. As you land, bend your legs to absorb the shock.

Forward Jumps

1. Starting on your toes, leap forward as high and as far as you can.

Backward Jumps

1. From your heels, leap backward as far and as high as you can.

		Box Jumps 1. Standing in front of a two-foot-high box, leap up onto the box.

		2. Land squarely and firmly on top of the box, not falling forward or backward.