Strength Training - Deep Squat Explosive Exercises

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Transcripts

Kenny Carrington: Hi! I am Kenny Carrington here at Velocity Sports Performance, Alexandria and we are doing our fourth segment on Training with a Pro.

Next explosive exercise that we are going to do is, we are going to go from a deep squat exploding up working on our hips, knees, and ankle, triple extension.

So, what Donna is going to do is she is going to squat underneath the bar, get her hands set first drop into a deep squat and kind of set herself underneath the bar. Set the bar on her shoulders, she will move her feet up, so her heels line up underneath the bar. She is going to explode straight up in the air up through the toes as if she is jumping up into the air.

She is going to go four times and then sit straight back down, set the bar down and then explode up. So, we are looking for is we are looking for the hips to come underneath the bar, the shoulders to stay straight up and not drop it down to the ground, landing back into a good athletic position. So that was set number one.

Sets and reps that usually you choose for this is about five sets, four to five reps because the weight on the shoulders causes a lot of strain on the spine a little bit to breakdown osteoporosis later on in life. Building up the bone stronger also change in the center of gravity, making center of gravity a little higher.

Five times, exploding up, there you go, stretch your feet under a little bit more. Its good work.

That concludes our last segment of explosiveness.

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