© 2019 by South Titan Basketball

Explosion Exercises

 

Hang Clean

Purpose: To develop explosive power in the hips and legs.

Start Position:

1. Slowly extend the legs elevating the bar to just above the knees.

2. As the bar passes the knees, extend the hips explosively.

3. The shoulders, hips, and knees should be in alignment with the bar held at arm's length touching the top part of the thigh.

Procedure:

1. Lower the bar to the top of the knees by flexing at the hips.

2. Extend the hips explosively in a scooping action.

3. Simultaneously, extend up on to the balls of the feet while shrugging the shoulders.     

4. Pull yourself down and under the bar, leading with elbows pointed up.

5. Rotate elbows down and then up ahead of the bar.

6. Elevate the feet and move them out into a squatting stance.

7. Catch bar on the front portion of the shoulders.

8. Flex the knees and hips to absorb the weight of the bar.
Key Points:

1. When the bar is lowered, don't hesitate at the top of the knees; extend the hips immediately. This will allow you to take advantage of the stretch shortening cycle.

2. The scooping action or a rebending of the legs can be compromised in the following ways: by bending the arms at the elbows before the hips can be fully extended, or by swinging the bar away from the body.

 

Power Press

Purpose: To develop explosive power in the hips and legs, as well as strengthen the shoulder muscles. This exercise also develops the ability for the body to stabilize at the ankles, knees and hips.

Start Position:

1. Hold the bar shoulder-high.

2. Stand in an erect position with feet shoulder-width apart.

3. Grip the bar a little wider than shoulder-width apart.

Procedure:

1. Dip to a quarter squat position.

2. Extend explosively on to the balls of the feet.

3. Press the bar by extending the arms completely.

Key Points:

1. Keep the torso perpendicular to the ground when lowering the bar; do not dip the torso forward.

2. Complete the lift by pressing the bar with the legs straight.   Do not drop under the bar on this exercise. Driving the legs will carry the bar to extension.

 

Hammer Jammer Extension

Purpose: To develop total body power by utilizing a ground based, multiple joint movement. This exercise also develops the ability of the body to stabilize at the ankles, knees, hips, torso, shoulders, elbows, and wrist.

Start Position:

1. Grasp the handles with hands as close as possible.

2. Position the shoulders directly behind the hands as close as possible.

3. Place the elbows at the side of the torso

4. Position the feet shoulder-width apart with the heels off the ground.

5. Flex the knees and hips.

Procedure:

1. Rock back and then move forward to the starting position to gain momentum.

2. Explode into the handles by extending at the hips, knees, and ankles on to the balls of the feet

3. Follow through by extending the shoulders and elbows simultaneously.

Key Points:

1. Do not allow the shoulders to be positioned higher than the hands. If the shoulders are too high the hips won't be flexed at the correct angle.

2. When rocking back keep the shoulders below the hands.  This helps maintain the proper hip and knee flexion.

3. Before you extend the hips, make sure the shoulders are close to the hands and the elbows are at the side of the torso.

4. The body must be positioned in a straight alignment from the feet to the hands, at the finish of the exercise.

 

Upright Row

Purpose: To strengthen the shoulders and trapezius muscles.  This exercise can be used as a preliminary strengthening exercise for pulling movements.

Start Position:

1. Slowly extend the legs elevating the bar to just above the knees.

2. As the bar passes the knees, extend the hips forward and up.

3. The shoulders, hips, and knees should be in alignment with the bar held at arm length touching the top part of the thigh.

Procedure:

1. Pull the bar to the chin by flexing at the elbows.

2. Lower the bar to starting position.

Key Points:

1. Keep the bar close to the torso for the entire movement.

2. Keep the torso erect for the entire movement. Do not lean forward or backward.

3. During the pulling action, keep elbows pointed up.

4. Do the lift smoothly and under control.

 

RDL (Romanian Dead Lift)

Purpose: To develop the upper hamstrings, gluteus maximus, and erector stabilizers. This exercise can be used as an introductory lift for hang cleans.

Start Position:

1. Grip the bar a little wider than shoulder-width apart.

2. Stand in an erect position with feet hip-width apart as if you were going to perform a vertical jump.

3. Toes should be pointed straight or slightly angled out.

Procedure:

1. Fill chest with air and hold high.

2. Unlock the knees and bend forward.

3. Move the hips backwards as the bar is lowered.

4. Lower the bar until the hips cannot go back any farther.

5. Raise the bar by extending the hips forward to starting position.

6. Keep back flat with a slight arch in lower back.

 

Jammer Rotation

Purpose: The purpose of this exercise is to develop rotational power in the hips, legs, and torso. If you do not have a Hammer Jammer available, substitute with the trunk twist.

Start Position:

1. Face the left arm of the machine.

2. Grasp the handle with the left hand placed below the right hand.

3. Stand with feet hip-width apart, perpendicular to the lever arm.

4. Lower the body so the chest is at hand height.

Procedure:

1. Drive with the left leg and arm while simultaneously rotating the body.

2. Extend on the ball of the left foot as it rotates.

3. Simultaneously, step forward with the right foot.

4. The right hand leaves the handle as the body rotates, leading with the right elbow backwards.

5. Finish the movement by extending the left arm.

 

Trunk Twist

Purpose: To develop and strengthen the rotary torso muscles of the trunk.

Start Position:

1. Grip a barbell plate at the three and nine o'clock positions.

2. Line up the shoulders, hips and feet in a squared position.

3. Lift the plate to front of the body so that the arms are horizontal

Procedure:

1. Twist as far as possible to the left.

2. Twist back as far as possible to the right.

Key Points:

1. Keep the arms horizontal during entire movement.

2. Keep the feet square and rotate from the waist up.

3. Do the twisting motion slow and under control.

4. Abdominals

5. Purpose: This exercise will develop the abdominal muscles.

 

Abdominals

Purpose: This exercise will develop the abdominal muscles.

Start Position:

1. Lie on the floor face up.

2. Bend the knees, keeping the feet on the ground.

3. Cross your arms across your chest.

Procedure:

1. Place the chin on the chest.

2. Lift the head off the ground four to six inches and hold for a pause.

3. Then pull your shoulder blades off the ground and hold for a moment.

4. Return slowly to starting position and stop for a pause.

5. Repeat.