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.
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.
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.