The best training exercises are ones that improve both your power and performance. While it is easy to find activities that will improve your reaction time, speed, and explosiveness, just think of the track and field sprints; functional strength training is also essential. To ensure that you are getting the most from your training sessions, consider incorporating the three strength moves that we will look at in this article. They are the best ones to have in your routine.
These three moves are all functional movements that will help you develop explosive leg power, strength, and stability. Here are the three best strength moves to consider incorporating into your workout training today.
If you only incorporate one of the three exercises from this list, make it this one. Dumbbell lunges are great for building your coordination, strength, and explosiveness. However, even more important is that the stretching will increase your lower back and hamstrings’ flexibility.
When you first start using this exercise, do it without weights. As you become more comfortable in the movements, use ten-pound weights. For elite athletes, you can use up to twenty-five-pound dumbbells.
How to Do It:
- Start by standing up straight with your arms at your side. Hold a dumbbell in each hand with your palms facing your thighs. Your feet should be hip width apart.
- Using your right leg, step forward about two feet. Bend your right leg at the knee until your right thigh is close to parallel to the floor. The heel of your right foot should be on the ground, and your right knee should not be in front of your toes. Your left leg should be bent at the knee with only your toes touching the ground.
- As you push through your right heel to come back to standing, bring your left leg forward to your right leg. If you are looking for more of a challenge, bring your left knee to your chest before lunging forward on it.
- Repeat the process with your left leg. This is one rep-complete four sets of eight to ten reps.
If you are looking to improve your balance and stability, a strong core is essential. To get a strong core, ab exercises are necessary. This following variation on a crunch is a great exercise to incorporate.
How to Do It:
- Starting by lying on your back, bring your legs up, so your shins are parallel to the floor. Place your arms straight at your sides.
- Ensure that your core is engaged. You can do this by pulling your belly button to your spine and pushing your back into the floor.
- While ensuring that your core remains engaged, reach for your heels by bringing your body towards your legs. When you get to the top, pause for a two count, and then slowly lower yourself back to the floor.
- This is one rep. Aim to do three sets of twenty reps.
Prowler Sled Push
If you are looking for a way to increase the strength in your hamstrings, glutes, core, quads, and calves, sled pulling and pushing is the way to go. Ensure that the weight you are choosing is challenging for you but not impossible to move.
If you are a beginner, use the sled without any additional weight on it. Once you are comfortable with moving the sled, add twenty to forty-five pounds. If that is too easy for you, consider adding up to ninety pounds to the sled. Those who are more experienced with pushing the sled, go ahead and add as much weight as you would like.
While this isn’t a piece of equipment you will have in your home, it is worth trying out if you can access it at your local gym.
How to Do It:
- Start by loading the sled with the amount of weight you want to move.
- While maintaining an engaged core and neutral spine, lean into the sled and extend your arms forward.
- Step forward on your right foot, keeping the ball of your foot in contact with the ground. Press firmly into the ground and drive yourself forward.
- The sled should start to move forward. If it doesn’t, decrease the weight. As the sled moves forward, bring your left foot forward to keep your momentum going. Ensure that you are strongly driving forward with each step you take. Do this for thirty seconds.
- Complete five, thirty-second-long runs.
You may also want to read: Get Toned With Weight Training
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