what's up muscle and strength this is sports performance coach Lauren Landow
coming to you from MusclePharm headquarters today we're going to go
over the top five exercises for athletic performance that we can do in the weight
room first exercise the traditional deadlift we're going to start with the
feet in about a hip-width position the bar is tight to the shins we're going to
go into an over-under grip back is flat abs are braced and we're going to
initiate our pull driving through the heels the benefit to the traditional
deadlift are posterior chain activation total body strength
grip strength torso strength and great stability from the shoulders holding
that barbell with good load on it our second exercise that we're going to go
through today is the back squat and we're gonna do it today with a pause
every time I get my athletes into a squat position I tell them to pick a
comfortable stance on their feet sometimes it's hip with sometimes it's a
little bit wider sometimes toes are straight ahead sometimes the foot can be
slightly turned out you have to find what's comfortable for the athlete the
athlete from here is going to squeeze the bar they're going to drive the
elbows in toward the ribcage as they descent down into their squat position
as though they're dropping into a bucket the abdominals are braced torso stays
extended through the thoracic spine once they meet their maximal depth
they're gonna drive up out of the hole driving through the heels
and finish in the extended position through the hips the benefits of the
back squat are many we look at the torso strength the core integrity we look at
the strength that we get from the hamstrings the glutes and the quadriceps
this is a phenomenal exercise for total body strength development
the third exercise today is the hang clean again there's many variations of
the clean we can start from the floor we can start below the knee we can start
above the knee today we're going to start above the knee and we're going to
show the explosiveness the hang clean can generate from the extension to the
hip to the eccentric control of the catch in the quarter squat position we start
with a firm grip on the bar we're going to slightly draw that wrist in towards
us from here we have a little bit of knee bend
we have torso bend like we're setting up into an RDL from here we initiate our
drive through the heels once the bars raises to the creased
position we pulled vertically with a lot of velocity as that bar pulls up we
scoop the elbows up and through the benefits of the hang clean are many
again total body strength and power grip strength but really what we're looking
for is the power development of knee and hip extension our fourth exercise for
athletic development is the overhead medicine ball throw this is a fantastic
exercise for power development the athlete begins in a hip-width stance
starting with the medicine ball overhead rapidly descend into a squat position as
the medicine ball drops between the knees from here we reverse that position
quickly into the extended jump position throwing the ball overhead benefits of
the overhead medicine ball throw are many but the number one thing we look
for is the speed from the eccentric load to the concentric unload
our fifth and final exercise for athletic development is the open
medicine ball rotation this exercise is fantastic for developing rotational
power that's so important for many sport activities
if the athlete starts at the ball on the right hip they leverage their left
inside edge of the foot into the ground from here they push into the ground hard
as they rotate the hip toward the wall and release the ball into the wall there
you have it our top five exercises for athletic development that we can do in
the weight room now how many times a week should I do this one to two times a
week is plenty on these types of exercises technique is priority fatigue
should never be in the equation if you're doing this in subsequent days
it's a bad idea we need to allow at least 48 hours to 72 hours in between
these types of workouts thank you for watching
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