Top 3 explosive lifts?

[fabzmm]

I wanted to do more explosive lifts for football. What are the top ones?

Im guessing

1.Powercleans
2.DB snathes
3.?????

[fabzmm]

anyone?

[MrTestosterone]

OLYMPIC LIFTS:

Clean and jerk

Snatch

POWERLIFTS:

Deadlifts

Squats

Becnh press

[Aftershock]

Olympic lifts are the top for explosiveness.


AS

[kronik85]

although olympic lifts are generaly performed more explosively.. any lift can be made explosive by dropping the weight a little and doing it faster (more explosively).

from joe defranco's Top 10 Training Myths - http://www.defrancostraining.com/articles/articles.htm

Myth #4: Olympic lifts are the only way to get explosive.

Most people say they perform the Olympic lifts because they're "explosive." The truth of the matter is that any lift can be explosive! By incorporating the dynamic-effort method with sub-maximal weights into your program, you can turn any lift into an "explosive" lift.

For example, if a man who can box squat 500 pounds were to train with 275 and focus on accelerating the weight, the box squat would then become an "explosive" lift. This example can hold true for many other exercises as well. By training with weights that represent 50-60% of your 1RM in a given lift, science has proven that the weight is heavy enough to produce adequate force, yet light enough to produce adequate speed. And we should all know that speed times strength = power.

Another reason I feel the Olympic lifts are overrated is that they take a long time to teach and most athletes are horrible at them. After all, Olympic lifting is a sport in and of itself! Olympic weightlifters spend their entire lives practicing these lifts and some of these athletes still never perfect them!

The reason that most non-Olympic weightlifters aren’t great at the Olympic lifts is usually because they aren’t strong enough in the right places. After assessing an athlete’s power clean or power snatch form, I usually conclude that their technique flaws are due to a lack of hamstring, glute and low back strength. This assessment usually means that I end up prescribing more deadlift variations, reverse hyperextensions, glute-ham raises, pull-throughs, etc.

This is called the training economy. Getting stronger in the deadlift, reverse hyperextension and glute-ham raise will improve your power clean, but it doesn’t work the other way around. Basically, I choose the exercises that give my athletes the best "bang for their buck." Another benefit of my "economical" exercises is that they're much less stressful on the wrists, elbows and shoulders compared to the Olympic lifts.

[DLStar64]

I wanted to do more explosive lifts for football. What are the top ones?

Im guessing

1.Powercleans
2.DB snathes
3.?????

Depends on the postion. Linemen...the most benficial lift would be pench press...you use your arms the most as a linemen (I was one for 3 years) also squat is good for power.


Any other postion, you need to work on cleans and squat for power and speed. It's been a while, but whatever

[mt.trapezius]

yeah. like that other person said...what's ur position?

and like that other person said....u can make any exercise into an explosive motion just by lowering the weight and going through the motion quicker.

the most important thing in football is legs! squating is what i would put in #1 position for all around football greatness.


legs for football...arms for pussy....no really.