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Top Moves For Developing Power: Health And Fitness Magazine Feature

Nov 27, 2017   The W10 Team

 
Develop power female training

Our November feature in Health And Fitness Magazine.

This month, expert trainer Jean-Claude Vacassin, owner of W10 GYM, shows us the top moves for developing power.

1. DUMBBELL THRUSTER

BENEFITS: This is a total-body exercise that combines two compound movements — a front squat and overhead press — giving you more bang for your buck. It’ll not only work your thighs, hips, shoulders and triceps but will also boost your cardio fitness and your power.

– Grab a dumbbell in each hand and hold them just above your shoulders with your palms facing each other.

– Stand with your feet shoulder-width apart.

– Lower into a squat by bending your knees and lowering your hips until your thighs are at least parallel to the floor.

– Push yourself back up to the starting position, while pushing the dumbbells straight up above your head and thrusting your hips forward.

2. SANDBAG HIGH PULL

Benefits: This is another extremely effective power developer. The high pull also hits the whole posterior chain: hamstrings, glutes and lower back.

– Stand over the sandbag, as if you’re going to deadlift, and grab it with both hands.

– Explode powerfully upwards, extending your hips fully and pulling the weight quickly up to your chest/chin height.

– Try to use the power generated through your hips to do most of the work. Your elbows should be high at the top of the movement.

– Return the sandbag to the floor and repeat.

 

Sandbag high pull

3. BOX JUMP

Benefits: Jumping increases your strength and muscle tone, and builds both upper-body and lower-body strength. Box jumps force you to jump high enough that you have to use every muscle in your legs to get you up onto the box.

– Begin with a box of an appropriate height one to two feet in front of you. Stand with your feet shoulder-width apart.

– Perform a short squat in preparation for jumping, swinging your arms behind you. Rebound out of this position, extending through your hips, knees and ankles to jump as high as possible.

– Swing your arms forward and up.

– Land on the box with your knees bent, absorbing the impact through your legs.

– You can jump from the box back to the ground or, preferably, step down one leg at a time.

 

Box jumps

4. MEDICINE BALL SLAM

Benefits: The medicine ball slam is a simple exercise that’s hard to mess up, so it’s great for all fitness levels. It’s excellent for developing power, strength and speed.

– Hold a medicine ball with both hands and stand with your feet at shoulder-width, knees bent.

– This will be your starting position.

– Raise the ball above your head, straighten your legs and fully extend your body.

– Bending your knees, slam the ball into the ground directly in front of you as hard as you can.

– Receive the ball with both hands on the bounce and repeat the movement.

 

Medicine ball slam