Deadlifts
Description
No other exercise signifies raw, functional strength better than the deadlift. Its functionality for both athletics and day to day activities makes it a must for the majority of strength training programs. However, beginners may have a difficult time mastering the somewhat complex movement cues involved, and for that reason, should begin with simplistic exercises and gradually progress to deadlifts. With any exercise, employing strict form is essential for ensuring the safety of the trainee. This is especially true for the deadlift exercise since the potential for improper form, thus injury, are higher in comparison to other movements.
How To Do Deadlifts
- Approach an appropriately weighted barbell, bend at both the knees and hips and grasp the bar using a alternated grip. The arms should be extended and positioned just outside of the knees, which should be hip-to-shoulder width.
- Spread the chest, flatten the back, ensure that the barbell is positioned over the balls of the feet and mentally prepare to begin the movement.
- Exhale and while keeping the eyes focused straight ahead, lift the bar off the floor by extending at the hips and knees. As the bar rises above the knees, shift the hips forward and position the bar against the thighs.
Tip: Maintain spinal alignment and do not let the hips rise before the shoulders. - Inhale and while maintaining spinal alignment, flex the hips and knees to return back to starting position.
- Repeat until the desired number of repetitions are completed.
Jump Squats
Description
Leg plyometrics are an effective way to develop explosive power within the muscles of the lower extremity and jumping squats are a great exercise to accomplish this. It is very important that upon landing, the hips are driven back as the knees are bent. Doing so will minimize the risk of injury to the knee joint by preventing the knees from drifting beyond the toes. This exercise, as with all other plyometric exercises, should be performed quickly and in an explosive fashion. The time spent with the feet making ground contact should be minimized as much as possible.
Video
A Video Demonstrating How To Perform Jumping Squats Will Be Added Shortly
Execution
- From a deep squat position, extend the knees and jump up in an explosive motion. Pump the arms up towards the ceiling as you are in the air.
- Upon impact, drive the hips back and bend the knees to soften the impact and move back into a deep squat position.
- Immediately jump back up into the air. There should be very little transition time between ground impact and the jumping action.
- Repeat until desired number of repetitions are completed.
Variations
Resistance can be added by placing a barbell across the back of the shoulders. This will increase the difficulty of the movement. However, it should be noted that the weight of the barbell should be extremely light in comparison to the weights you typically use to perform squats.
Holding a medicine ball, either at chest level or between the legs is another method that can be used to increase the resistance, thus, the difficulty of the exercise.