Strength and Power Exercises for Fighters: Over 40 effective exercises to improve strength and power for combat athletes by Jason Curtis
Author:Jason Curtis [Curtis, Jason]
Language: eng
Format: epub
Publisher: www.fundamental-lifestyle.com
Published: 2019-05-30T00:00:00+00:00
Donât bounce the plates off the floor to create upward momentum. When working with heavy loads, itâs important that you treat every rep as a single, perfectly performed movement.
Depending on the weight being used, complete 3-5 sets of 2-5 reps.
Hex Bar Deadlift
The hex bar (often referred to as the trap bar) deadlift, is one of the best deadlift variations and is considered by many to be superior to the conventional deadlift for athletic development. Studies have shown that lifters can often lift heavier, with greater speed and power, while deadlifting the hex bar.
Another benefit of the hex bar deadlift is the ease of the setup. Often people struggle to perfect their conventional deadlift positioning. However, due to the nature of the hex bar setup, with the hands placed to the sides rather than at the front, the position often comes naturally.
Bearing in mind all this information you may question, why not just use the hex bar deadlift?
The hex bar does have huge benefits. However, it is an exercise in itself. The setup turns the exercise into more of a squatting movement with greater load placed on your quads. (Some even refer to the movement as a hex bar squat).
The conventional deadlift on the other hand, places more load on your posterior chain, which as discussed previously, is vital for overall strength development and athletic performance. I suggest using both variants, not only for increased performance and a reduced risk of injury, but because it will help to mix up your training and keep things interesting.
Stand within the hex bar, with 45cm plates loaded onto it.
Squat down with an exaggerated hip hinge and grasp the bars on either side.
Sit back to load your quads and drive your chest up.
Take a big gulp of air, brace your core and use the Valsalva manoeuvre. As you do this, pull on the hex bar slightly to create total body tension and take the slack out of the hex bar and plates.
Drive your feet into the floor and raise the hex bar up until your legs are fully extended.
Return the hex bar to the floor.
At the bottom, exhale and get ready for the next rep.
Download
This site does not store any files on its server. We only index and link to content provided by other sites. Please contact the content providers to delete copyright contents if any and email us, we'll remove relevant links or contents immediately.
Tools of Titans by Timothy Ferriss(7815)
Bodyweight Strength Training by Jay Cardiello(7675)
Born to Run: by Christopher McDougall(6895)
Inner Engineering: A Yogi's Guide to Joy by Sadhguru(6441)
Asking the Right Questions: A Guide to Critical Thinking by M. Neil Browne & Stuart M. Keeley(5357)
The Fat Loss Plan by Joe Wicks(4622)
Bodyweight Strength Training Anatomy by Bret Contreras(4472)
Yoga Anatomy by Kaminoff Leslie(4103)
Science and Development of Muscle Hypertrophy by Brad Schoenfeld(3971)
Dynamic Alignment Through Imagery by Eric Franklin(3920)
ACSM's Complete Guide to Fitness & Health by ACSM(3824)
The Four-Pack Revolution by Chael Sonnen & Ryan Parsons(3795)
Exercise Technique Manual for Resistance Training by National Strength & Conditioning Association(3788)
Bodyweight Strength Training: 12 Weeks to Build Muscle and Burn Fat by Jay Cardiello(3781)
Yoga Anatomy by Leslie Kaminoff & Amy Matthews(3740)
The Ultimate Bodybuilding Cookbook by Kendall Lou Schmidt(3708)
Yoga Therapy by Mark Stephens(3574)
Nutrition for Sport, Exercise, and Health by Spano Marie & Kruskall Laura & Thomas D. Travis(3556)
Nutrition for Sport, Exercise, and Health by Marie Spano & Laura Kruskall & D. Travis Thomas(3548)
