If your are looking to build or improve explosiveness, try one or all of these 5 barbell exercises. These full body movements will develop explosive power and have you ready for any athletic challenge. Power is the combination of strength and speed. The ability to generate high levels of power output is dependent on how well you can recruit fast twitch muscle fibers. In doing so, the end result is better performance in the gym in the form of both increased speed and strength. Grab a barbell and get to work!
Barbell Exercise #1: Power Clean
The Power Clean is a powerful exercise that builds explosive power and strength throughout your entire body. Performing the Power Clean will help you build a powerful grip. You will also develop a powerful hip snapping motion that will transfer into any sport or physical activity you choose.
Barbell Exercise #2: Thruster
The Barbell Thruster hits your whole body, burns fat, and increases strength. The Barbell Thruster is really a combination of two exercises, the front squat and the overhead press, and is a very effective exercise. The Barbell Thruster works both the upper and lower body in a compound movement for a complete body workout.
Barbell Exercise #3: Power Snatch
The Barbell Snatch will strengthen you from head to toe. The Barbell Snatch is used in many instances as a test because it is one the best exercises to demonstrate ones strength. This exercise not only has a strengthening effect, but will also cut body fat very fast. Building an iron grip is not a problem since any ballistic exercise performed repeatedly will do so. Try the Power Snatch to add a ton of power and muscle to your frame.
Barbell Exercise #4: 1-Arm Fighter Stance Axle Press
The 1-Arm Fighter Stance Axle Press works nearly every muscle on one side of your body at a time, but specifically hits the glutes, deltoids, and quads. This exercise is great for lifters who lack the shoulder integrity to perform overhead presses with barbells due to the fact that the lift puts less load on the joints than if you were using a barbell sans landmine.
Barbell Exercise #5: Alternating Axle Squat Toss
The Alternating Axle Squat Toss is another barbell landmine variation that will strengthen movements in all planes of motion and build power and explosiveness in the fast-twitch muscle fibers. The lift also integrates muscle groups putting heavy emphasis on the core as well as training the body through the vertical load.