Want to build power and athleticism? It’s going to be really tough to do if you’re not performing the right exercises.
All of the below exercises share common characteristics. They’re compound movements that require muscle activation throughout your core. They also all require you to move the weight in explosive manners. This translates into better performance in sport.
You need a strong core as it is the foundational base to all movement. You also need explosiveness as most athletic sports call for quick bouts of explosive energy at various points throughout.
Let’s break down each of these 5 exercises.
1. Deadlift The first exercise up is the traditional deadlift. Start with your feet in a hip width position with the bar tight to your shins and an over/under hand grip. Keeping your back flat and core engaged, initiate the pull by driving through your heels. The benefits of the deadlift are posterior-chain activation, total body strength, grip strength, torso strength, and great shoulder stability.
2. Back Squat Pick out a comfortable stance on your feet. A comfortable stance can vary from athlete to athlete. After you’ve picked out a comfortable position, squeeze the bar, pull your elbows in towards your rib cage and descend into the squat position as if you were dropping into a bucket. Keep your abdominals braced and extend the torso through the thoracic spine. Once you meet your maximal depth, drive up through your heels and out of the hole until you’re in an extended position through the hips. You can experience many benefits by performing the back squat including core, torso, glute, and hamstring strength. Squats are an excellent exercise for total body strength development.
3. Double Kettlebell Clean Start with the bells on the floor between your feet. Take a firm grip on the handles biased toward one end of the horns and slide your wrist in towards your body. With a slight knee and torso bend, initiate the drive through your heels. Once the bells reach the hip crease position, extend vertically with a lot of velocity. As the bells pull up, scoop your elbows up, through and under and sit your elbows on your hips, dropping your knees to cushion the catch if needed. Release and safely swing the bells back down to the starting position. Some of the benefits of the Double Kettlebell clean include total body strength and power, grip strength, and (most importantly) power development of the knee and hip extension.
4. Wall Ball This is a fantastic exercise for power development. Start out in a hip width stance with a medicine ball grasped at chest height, a foot away from the wall. Rapidly descend into a squat position and from here, reverse the position quickly into the extended jump position tossing the ball overhead at the wall. As it descends, catch it and immediately repeat the movement. The most important benefit you’ll gain from the wall ball is the speed from the eccentric load to the concentric unload.
5. Open Medicine Ball Rotation Last, but certainly not least, is the open medicine ball rotation. This exercise is fantastic for developing rotational power important for so many sport activities. Start off with the ball on your left hip. Next, leverage your foot into the ground. By pushing your foot into the ground hard, rotate your hip towards the wall and release the ball into the wall.
There you have it, Coach Pete’s top 5 exercises for athletic performance. Try adding these exercises into your workouts 1-2 times per week for optimal results and recovery. When performing these exercises, make sure to make technique the number one priority. You should never let fatigue set in and should give yourself 48-72 hours of rest before repeating these exercises. What do you guys think of these exercises? Have any others that you’d add to the list? Give us a shout on the social links below if these help or you have any to add.
Pete Simon is a transformation coach who helps busy people get results and look great.
He likes being outdoors, eating cake, saunas and spends a lot of time with a kettlebell in hand. ⛰ #Obstacle Course Racing 🥦 Nutrition & 🏃🏻♂️Running Coach 🤓 cybernerd