Curated By Ebenezer Samuel, C.S.C.S.
Whether it’s receivers streaking down the sidelines or pass-rushers bolting past offensive linemen or running backs taking it to the house, the NFL season is always a showcase for explosive strength. And yes, it’s a blast to watch that strength. But you can (and should!) also have some of it, too.
Truth is, we all need to train explosive power. Building explosiveness can help you keep up with the kids, crush your weekend warrior moments, and protect you when you lose your balance. The best part: You don’t need to do much training to build it. Just do each of these exercises once a week.
Move 1: DUMBBELL SWING
Explosive power starts with your hips, and no dumbbell exercise challenges your hips to move as swiftly as this one. An adaptation of the kettlebell swing, the swing pushes you to powerfully hike the bell between your legs. Then you stand explosively and squeeze your glutes, driving the bell forward. Focus on time, not reps, doing 3 30-second sets. Rest 60 seconds between each.
Move 2: SPLIT STANCE PUSH PRESS
This move is all about translating hip power and explosion directly upwards. The best part: You get to do it from an athletic stance; life rarely lets us set our feet fully square. Lower back to your shoulder with control, then drive up for the next rep. Do 3 sets of 6-8 per side.
Move 3: DUMBBELL SNATCH
Any snatch (whether dumbbell or kettlebell or barbell) teaches a critical power mechanic called triple-extension, straightening at your hips, knees, and ankles. Start with the dumbbell on the ground, then pull it upward, working to keep it close to your body as you do. Once it reaches shoulder height, punch it overhead. Stand on your tiptoes as you do this and let your body jump off the ground, creating power. Do 3 sets of 6-8 reps per side.