What is the benefit of adding full body, explosive exercises to your workout? Let’s first explain what an explosive exercise is. “Explosive exercise can be defined as movements in which the rate of force development is maximum or near maximum for a given type of muscle action.” –ACSM (American College of Sports Medicine) This type of movement can help build muscle, burn fat, and improve athletic performance by recruiting more muscle fibers. Here are a few examples of explosive movements in order by skill level: squat jump, lunge jump, overhead ball slam, box jump, sprint, kettlebell swing, power clean, snatch.
Since these moves will require your body to put out a large amount of energy, they should be done at the beginning of your workout before you are fatigued. The workout below is recommended for intermediate to advanced gym goers, and put together as a circuit. You can also add any one of the four exercises to your regular workout.
• Kettlebell Swing
• Box Jump
• Overhead Ball slam
• Kettlebell swing 30 seconds /Rest 30 seconds
• Box jump 30 seconds/Rest 30 seconds
• Overhead Ball Slam 30 seconds/Rest 30 seconds
• Sprint 4 times (20 – 40 yards) Sprint as fast as you can, walk back, repeat.
• Repeat circuit 3-4 times
*If you are unsure of the exercise or would like a modified version, post a comment and we would be happy to help!