5 Ways To Increase Your Explosive Strength

Explosive strength is a vital component of athletic performance, whether you're a professional athlete or simply someone looking to enhance their overall fitness level. It's the ability to generate maximum force in minimal time, crucial for movements like jumping, sprinting, and throwing. Fortunately, there are specific exercises tailored to enhance this explosive power, targeting both the lower and upper body. Let's delve into five dynamic exercises that can significantly boost your explosive strength.

 

1. Depth Jumps:

Depth jumps are a plyometric exercise that focuses on the lower body's explosive power. Start by standing on a raised platform or box. Step off the platform, land softly on the ground, and immediately explode upward into a jump. This exercise trains your muscles to rapidly generate force upon landing, translating into improved jumping ability and overall explosiveness.

 

2. Landmine Split Snatch:

The landmine split snatch is a compound movement that engages multiple muscle groups, including the shoulders, legs, and core. Begin with one end of a barbell anchored in a Landmine Clamp or securely placed in a corner. With one foot forward and the other foot back in a split stance, explosively lift the barbell overhead in a single motion, utilising the legs and hips for power. This exercise not only enhances explosive strength but also improves coordination and stability.

 

3. Explosive Pushups:

Traditional pushups are already an effective bodyweight exercise, but incorporating explosiveness takes them to the next level. Start in a standard pushup position, then lower your body toward the ground as usual. Instead of simply pushing back up, explode off the ground with enough force to lift your hands off momentarily. By engaging in this dynamic movement, you're tapping into your body's fast-twitch muscle fibres, boosting your upper body power and speed. 

 

4. Sled Throw:

The sled throw is an excellent exercise for developing explosive strength in the upper body, particularly the chest, shoulders, and triceps. Attach a resistance band to a sled, we recommend the BP-Sled 2.0. Stand facing away from the sled, grab the band or rope, and explosively throw it forward as far as possible. This exercise mimics movements like throwing a ball or punching, making it highly functional for athletes across various sports.

 

5. Seated Squat Jump:

Seated squat jumps are a challenging yet effective exercise for enhancing lower body explosiveness. Begin by sitting on a sturdy bench or box with your feet flat on the ground. Explosively drive through your legs, pushing off the bench and jumping as high as possible. Land softly and immediately return to the seated position to initiate the next repetition. This exercise isolates the leg muscles and teaches them to generate maximum force in a constrained position, translating to improved vertical leap and agility.

 

So, whether you're aiming to dunk a basketball, sprint faster, or simply feel more powerful in your daily activities, give these exercises a try. Want to take your explosive strength training to the next level? Explore our range of equipment designed to help you achieve your fitness goals effectively and safely.