Explosion training: barbell squat jump!

Explosive strength training: barbell squat jump!

Explosive strength is a very important sports element in the sports field. Basketball, football, rugby and weightlifters are all famous for their strong explosive power

In fact, not only athletes, but also ordinary fitness enthusiasts also need explosive power!

Under explosive strength training, we can improve the sensitivity of the nervous system, increase the recruitment of sports units, and better coordinate muscle work.

In the short term, explosive strength exercises activate high-threshold sports units to recruit more muscles. This means that you can help you lift more weight and get more muscles.

In the long run, stimulating the nervous system can obtain After recruiting better sports units, you will become more labor-saving. When your nervous system becomes sharp, your strength and muscles will be improved!

Today I will introduce you to a very great explosive training action: barbell squat jump

As shown in the figure: Hold the barbell and then perform squat jump!

This is a very great action. In many football abroad, basketball players will use this action to train explosive power

However, the action requirements and difficulty will be high. You need to first have good muscle strength and squat skills, and you must also master basic squat jump skills!

The following is the action process:

1. Start The posture is the same as the barbell squat: load some weight, stand with the width of your shoulders, hold the barbell, keep the spine stable and neutral, and the torso is tight!

2. Then flex your hips and knees to squat down, and then fill your entire body with tension

(Transtraining reflex) and then stretch three joints (hip, knees and ankles) at the same time!!

4. Then, through the elastic potential energy saved by the pre-extended muscles, start to squat up and jump up quickly (three joints stretch up at the same time, like a rocket rising to complete the jump)

5. The final style quickly lands, and buffers pressure in the squat posture and return to the starting position!

The note of action Ideal matters:

1. It should be soft and quiet when landing, which shows that we actively use our muscles to absorb pressure, rather than ligaments and passive joint structures to bear the pressure! It is recommended that the forefoot fall first and then over to the heels. This position is conducive to cushioning pressure, absorbing pressure and releasing it!

2. Do not buckle the knees inwardly, and the knees should always be consistent with the toes!

3. Do not jump too high when jumping. Carrying the barbell as if the barbell is part of your body. Keep the spine stable and neutral at all times, and do not flex and stretch!

Last tip: This is a very good move, but it is not suitable for beginners and people with poor basic skills. The best choice is to do what you can!