Explosive Movement

This tag is associated with 4 posts

Split Squat Jump

Intended for:
This will increase hip power and stride length.


● Start in a lunge position.
● Jump straight into the air in return to the original position.
● Repeat without pausing.
● The knee closest to the ground should never touch the ground.
● Your hands are either placed on either side of your head or may be used in Unison to
drive upward with each jump.
● Repeat for the other leg.





  1. Start out with a loaded barbell on the ground.be close to or touching the shins, along with a broad hold must be obtained around the bar. your feet must be precisely below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders must be just in front of the bar. this is the starting position.
  2. Begin the initial pull by driving through the front of the heels, elevating the bar from the ground. The back angle should remain the same till the bar passes by the knees.
  3. Transition into the 2nd pull by simply extending through the hips knees and ankles, driving the bar up as fast as possible. The bar must be close to the entire body. with maximum extension, shrug the shoulders and enable the actual elbows to flex to the side.
  4. As you move your feet into the receiving position, a slightly broader position, pull yourself under the bar as you raise the bar above your head. The bar must be received|acquired in a partial squat. proceed raising|elevating the bar towards the over head position, getting the bar locked out over head .
  5. Return to your original standing position with the weight over head.

Hang Snatch


1.Start with a wide grip on the bar, using an overhand or hook grip. The feet must be directly beneath the hips with the feet turned out. Your knees should be slightly bent, and the torso inclined forward. The spine should be fully extended and the head facing forward. The bar should be at the hips. This will be your starting position.

2.Aggressively extend with the legs as well as hips. At peak extension, shrug the shoulder muscles and enable the elbows to flex to the side.

3.While you move your feet in to the receiving position, vigorously draw yourself under the bar as you raise the bar overhead. Receive the bar along with your body as low as possible and the arms completely extended overhead.

4.Get back to a standing posture with the weight overhead. Follow by simply returning the weight towards the floor under control.

Power Cleans or Hang Cleans

1. Place Barbell on floor in front of you.

2. Keep feet about 16″ apart.

3. Step close to bar until shins are nearly touching it.

4. Hold bar with hands 24″ apart.

5. Bend legs until upper thighs are nearly parallel to floor.

6. Keep head up, back straight and at 45degree angle.

7. Stand erect, pull bar to shoulders.

8. Flip bar over and back until it rests on upper chest.

9. Lower bar to floor.

10. Inhale up,exhale down.

The best exercise in developing a better explosion for sports like Football, Basketball, Volleyball and any other sport that requires the recruitment of fast twitch muscles.

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