Explosive power training: barbell slice squat jump!

Explosiveness is a very important sports element in the sports field. Basketball, football, rugby and weightlifters are all famous for their powerful explosiveness.

In fact, not only athletes, but also ordinary fitness enthusiasts need explosive power!

Explosive strength training can improve the sensitivity of the nervous system, increase the recruitment of motor units, and better coordinate muscle work.

In the short term, explosive power exercises activate high threshold sports units to recruit more muscles in training. This means you can lift more weight and gain more muscle.

In the long run, stimulating the nervous system to obtain better motor units after recruitment. You will become more labor-saving. When your nervous system becomes sharp, your strength, explosive power and muscles will be improved!

Today, I'd like to introduce a very good explosive power training action: barbell slice squat jump.

As shown in the figure: hold a barbell piece with both hands and then perform a squat jump!

This is a very good action: compared with the shoulder anti barbell, the explosive force training of weight lifting is a little easier to learn. Many rugby and basketball players abroad use this action to train explosive force

However, before explosive strength training, you need to have good muscle strength and squat skills, as well as master basic squat jump skills!

The following is the action process:

1. the starting posture is standing posture: stand with your legs separated by the width of your shoulders, hold the bar at your side, keep your spine stable and neutral, and keep your trunk tight!

2. Then slowly bend your hips and knees to squat down to 1/2 of the squat position, so that your whole body is full of tension

3. Then, through the elastic potential energy stored in the pre stretched muscles, start to squat and jump up quickly (using the stretch reflection, the three joints stretch upward at the same time, and break through the ground like a rocket rising to complete the take-off)

4. In the final pose, land quickly and buffer the pressure in the squat position to return to the starting position!

Precautions for action:

1. It should be soft and quiet when landing, which shows that we actively use muscles to absorb pressure, rather than ligaments and passive joint structures to bear pressure! It is recommended that the front sole of the foot should first fall to the ground and then move to the heel. This position is conducive to cushioning, absorbing and releasing pressure!

2. Don't buckle your knees inside. Keep your knees in the same direction as your toes!

3. Do not jump too high, always keep the spine stable and neutral, and do not bend or stretch!

Last tip: This is a great move. For people with a certain training foundation, it is highly recommended to put it in the training schedule to help you develop explosive power and muscle strength!