6 exercises to increase your explosive power

1. Dumbbell lunge with opposite grip

How to do it:

Stand with your feet relaxed and the dumbbells at shoulder level with your palms facing each other (A). Take a big step forward with your right foot, bend your knees and squat down, with your left knee almost touching the ground (B), while using explosive force to push the dumbbells up until your arms are straight (C). Return to the starting position and repeat the above movements. After completing the required number of times on each side, switch to the other side. Do 5 times on each side, and do 3 sets.

Effect analysis:

The lunge squat movement can comprehensively improve the explosive power and coordination of the lower limbs, while the dumbbell push-up movement can enhance the upward explosive power and strengthen the shoulder and arm strength.

2. Single-arm dumb snatch

How to do it:

Stand with your legs wider than shoulder width, bend your knees, lean forward, straighten your back, and hold a dumbbell in your right hand, letting it hang naturally between your legs (A). Use explosive power to stand up, using the force to flip the dumbbells to chest level (B), then bend your knees slightly to lower your body and lift the dumbbells up (C). Return to the starting position and repeat the above movements. After completing the required number of times on each side, switch to the other side. Do 5 times on each side, and do 3 sets.

Effect analysis:

Comprehensively improve the strength of the back and legs, increase overall explosive power, and promote balanced development of the left and right sides of the body.

3. Hold the bell and squat

How to do it:

Stand naturally with dumbbells in hand and feet slightly wider than shoulder width apart (A). Squat down and twist to the right until your feet are in a lunge position (B). Return to the starting position and repeat the above movements on the other side, alternating left and right for 12 times each set, and do 3 sets.

Effect analysis:

Similar to the deadlift, it comprehensively improves the strength of the legs and back, and the left-right alternating movement characteristics can increase the coordination of the body.

4. Single-arm dumbbell rowing with twist

How to do it:

Stand with your right foot in front and your left foot behind, lean your torso forward, keep your back straight, and hold the dumbbell in your right hand and let it hang naturally (A). Pull the dumbbell toward your left waist and swing your right arm forward while standing with your torso straight (B). Rotate your body 180 degrees to the left (C). Return to the starting position and repeat the above movements. After completing the required number of times on each side, switch to the other side. Do 6 reps on each side, and do 3 sets.

Effect analysis:

The dumbbell rowing pull-up movement can stimulate the overall back muscles including the upper back and lower back, and the rotation movement can exercise the core muscles such as the external oblique muscles and internal oblique muscles.

5. Squat dumbbell throw and catch

How to do it:

Hold a dumbbell in your right hand at shoulder level and half squat with your legs, keeping your back straight (A). Explosively stand up, while simultaneously throwing the dumbbell with your right hand toward the upper left (B). While standing, hold the dumbbell in your left hand (C). Return to the half squat position, throw the dumbbell in your left hand, alternating left and right for 12 times in each set, and do 3 sets.

Effect analysis:

The quick squat movement can exercise the gluteus maximus, quadriceps and biceps femoris, increasing the explosive power of the lower limbs. The left and right throwing and catching movements can greatly improve upper limb coordination and shoulder strength.

6. Balance on one leg while holding a ball

How to do it:

Stand upright with a medicine ball in front of your chest (A). Stand on your right leg, lean your torso forward, straighten your left leg backward, and stretch your arms forward so that your body is as parallel to the ground as possible (B). Return to the starting position and switch to the other side, alternating left and right sides for 12 times each set, and do 3 sets.

Effect analysis:

Improve body balance, strengthen spinal stability, and exercise the gluteus maximus, erector spinae, deltoid and other muscle groups.

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