The following complex highlights the association between a squatting movement and the broad jump. The initial movement is not a clean, but it has several similarities.
The bag is awkward to hold onto which makes it much more difficult to keep your arms straight through the beginning of the lift. This targets hand and forearm strength and creates a very realistic lifting movement. Secondly, there is no drop into a squat position like a traditional clean. The bag is lifted over the shoulder in an alternating fashion and returned to the ground after each rep.
The broad jumps should focus on developing maximum distance with each rep. The broad jumps in this sequence take advantage of the stretch-shortening cycle and the natural elasticity of muscle tissue. Therefore, the repetitive broad jumps are a true plyometric exercise.
The recommended sequence is 5-lifts and 5-broad jumps. Try 4-6 sets and allow 1-2 minutes of rest between each set.
Use caution when performing plyometric movements, they are best suited to experienced or advanced athletes. Sport Sandbags takes no responsibility for any muscular or joint injury that may occur as a result of performing workouts outlined on www.sportsandbags.blogspot, Youtube, or www.sportsandbags.com.
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