Whether you are a recreational golfer, a grandmother shaking out the sheets on her bed, a parent running and playing with your kids or a competitive athlete training for serious competition, anyone can train for power.  Life is about power.  However, some forms of power training with explosive movements may not be for all populations.  Explosive means “as fast as you can control.”  So, one must be careful as to how to train for power based on age, fitness level, strength and flexibility base and the unique demands of a sport.  It is also very important for one to have mastered the prerequisite exercises that precede training for power, we will call these the Pre-Olympic lifts.

When I talk about training for power or training explosively, I am talking about training with the exercises used in the Olympic sport of Weightlifting, in particular the snatch and clean and jerk.  In the snatch, the weight is lifted from the ground to an overhead position in one quick move.  The clean and jerk is a two-movement sequence where the weight is lifted from the ground to the shoulders, then from the shoulders to an overhead position.  What makes these exercises so attractive is that they are movements from a standing position, explosive and easy to add resistance training aids into them such as dumbbells and kettle balls.  They are also compound movements, which are multi-joint and can simulate sporting moves. We can also break them down and make them unilateral and multi-planar which again mimics activities of daily living and sports. Volleyball players greatly benefit from training with these Olympic lifts.  Having to explode off the floor for a spike or explode upward when setting a ball are movements similar to the Olympic lifts. We can develop functional strength and power with the Olympic lifts and not just create Olympic weightlifters.

My goal with this article is not to try to teach you how to perform the snatch and clean and jerk but to teach you the proper progression of exercises you must master before you get to them.  In my opinion, I think it is best to train the Pre-Olympic lifts and the Olympic lifts with a trainer or coach on site, one that is very knowledgeable, so that he/she can train you, correct your form and spot you if needed.  The Olympic lifts are advanced exercises that are usually used with athletes that have experience with weight training and are strong and flexible.

The proper progressions of Pre-Olympic lifts are critical to learning how to perform the Olympic lifts correctly.  Below are the 5 “absolute must” exercises that have to be mastered.  Move in and out of these positions slowly at first using light weight in order to master the form.  Once the proper form is mastered, you can gradually increase the speed of the movement and the resistance used

1. The Romanian Dead Lift (RDL)
This exercise teaches the “power position” and reinforces proper spine stabilization.  It’s excellent for strengthening the back and hips.  Start with light dumbbells in each hand to master the form, then gradually increase weight.  Feet should be hip width, toes can point out slightly.  The dumbbells should track the thighs when returning to start an upright starting position.  Keep the arms and shoulders relaxed. 

Knees should be slightly bent in the power position and back slightly hyper-extended.

2. Squats using dumbbells down in the hang position
The squat teaches proper lifting mechanics during heavy loading.  This exercise reinforces the catching positions used in cleans and snatches.  The mechanics of the squat come into play when one is pulling and when one is receiving the weight after a pull.  Stand with feet shoulder width apart and toes pointed out slightly.  Hold light dumbbells in each hand down at the sides.  Slowly descend into a squat.  Keep the core tight and drop as low as flexibility and strength allow, not lower than a 90 degree angle.  Act like you are sitting back in a chair. Then return to starting position.









3. Squats in the shoulder carry position
Use the same technique as described above for the squat, but the dumbbells are held at the shoulders the entire time.  This high carry position of the weight reinforces a more erect posture, works the core more and promotes great upper body stabilization.

4. Squats using one hand from the hang position
Using one hand with a dumbbell in the squat simulates many sporting activities.  This can be done with a parallel stance (feet pointed forward) or a staggered stance (one foot slightly in front of another).  Use the same form in the squat as described above in #2.  Start holding the dumbbell down at the side on either the right or left side.  When you slowly go down into the squat, the dumbbell should travel down inside the knees.  Start with light weight to promote good form, then increase weight gradually.

5. Over head squat using one arm
The starting position is upright, while holding a dumbbell in one hand (right or left side) in an overhead position.  Then you travel down into your squat slowly using good form and all the while keeping the dumbbell overhead.  This exercise will tax the core and build shoulder strength. 

The next progression with this exercise is performing it with two hands.  Try to keep the dumbbells over the shoulders while descending into the squat.  If the dumbbells start to sway forward, your squat has gone below what your shoulder flexibility can handle.  Try to keep the arms as straight as possible throughout the entire movement.











Note:  Make sure you have the proper warm-up with stretching before you start an exercise session.  After the exercise session, cool-down with light aerobic work and light stretching.

RESOURCE
1.  Santana, J.C., The Essence of Dumbbell Training Companion Guide. Optimum Performance Systems. 2002.