Workout Tips

Explosive Movements to Power Up Your Program

Utilize these three powerful movements for more gains in size and strength.

by

Advanced

Hang Clean

Sets: 4 Reps: 3-5

Start in a hip hinge position with your knees slightly bent. Grab a barbell with an overhand grip and have it resting just above your knees. Explosively extend your ankles, knees, and hips to drive the bar up as you shrug your shoulders. Rotate your elbows under the bar to catch it in a front squat position with a slight dip to receive the weight. Stand up tall before dropping the bar and repeating.

Push-Jerk

Sets: 4 Reps: 3-5

Start with the bar loaded on your shoulders in a front squat position with your upper arm parallel to the floor. Dip down by hinging at the hips and knees to lower into a partial squat position. Extend your hips and your knees simultaneously while driving the bar overhead. Push yourself under the bar and lower into a partial squat while receiving the bar overhead. 

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