Developing Explosive Power Part 2: A Closer Look

Nat Pero

Explosive power probably stands alone as the most important weapon in the majority of sportsmen's' and women’s arsenal. After examining explosive power and evaluating how it can be developed during part one, part two takes a closer look at some of the explosive kettlebell exercises mentioned within the article.

Six exercises (two upper body, two lower body and two core) have been especially singled out for their effectiveness and sheer brutality. Key coaching points, technical mastery and each exercise’ sports specificity shall be examined.

Guard Attack

This exercise is tailor made for sports that involve not only lying on your back but also turning defense into attack. Bringing the guard attack into your training schedule will not only enhance the power in your chest, shoulders and triceps, it will also develop serious clout in your core region.

Execution
Lay flat on your back with a kettlebell placed either side of your shoulders. Bring one bell into position by grabbing the handle and pulling it towards you so that the bell is resting over your pec (start with the weaker side first). Once in position drive press the right bell whilst simultaneously pushing your right foot into the floor, rotating slightly to the left. Repeat on the other side shifting momentum to the right in a semi rolling action.

Technique Mastery
Drive foot into floor when rolling in opposite direction. Use maximum speed.

One Arm Front Snatch

This is a fantastic exercise for developing an explosive upper back. The punching action thus makes this exercise a must for any sports that involves a pushing or punching action.

Execution
This exercise is similar to the conventional snatch although instead of punching overhead you punch through, parallel with the floor. Initiate swing by rapidly extending your knees and hips. Pull the bell in towards you during the upwards swing, when the kettlebell reaches head height forcefully punch through horizontally and locking out the arm. Let the kettlebell swing between your legs and repeat.

Technique Mastery

Punch through at chest level to increases difficulty.

Tense abs, quads, hamstrings and glutes prior to punch through.

Breathe in as you front snatch, exhale as you lower the weight between legs.

Two Handed Swings

This is the daddy of all exercises for developing explosive power right through the posterior chain. This technique is an absolute goldmine for those who participate in any power sport, power comes from the hips more than anywhere, and you really need to put your ass into this one!

It’s an absolute beast of an exercise and is much easier to learn than cleans, jerks and other Olympic style lifts –so for the mentally or motorly challenged athlete, this will give you massive results without months of technique drills. Thus for the time crunched athlete in need of powerful hip extension – this is all business.

Execution

Stand in front of two kettlebells, ensure your stance is wide enough to allow the bells to swing between your legs. Grip the bells tightly by bending your knees, pushing your backside out (akin to sitting on a chair) with a neutral spine. Swing the kettlebells between your legs then rapidly reverse the direction by forcefully extending both knees and hips. Allow bells to reach chest height and repeat.

Technique Mastery

Do not take too wider stance as this will negate hip drive power.
Tense glutes at the top and bottom of swing.
Exhale as you forcefully swing the bells upwards, inhale as they swing between your legs.

Split Jerk

The split jerk is perfect for sports that involve pulling opponents to the floor. Rugby, American Football & MMA are but a few examples of sports that would benefit from the split jerk. This exercise also works on the hamstrings ability to firstly absorb then reverse the load.

Execution

Clean the kettlebell into the racked position. Bend the knees slightly then quickly perform a split lunge whilst simultaneously pressing the bell overhead to lockout. Stand up straight, re-rack the bell and repeat.

Technique Mastery

Focus on getting under the weight as quickly as possible.
The emphasis is on the lower body, not the shoulders.
Allow the hamstring of the front leg to absorb the load, then quickly reverse the action when straightening up.

Double Get Up Sit Ups

Lay flat on your back with two (heavy) kettlebells by your feet and two by your shoulders. Anchor your feet by place them through the handles as far as is comfortable. Bring the other two bells over your pecs (as if you’re about to perform a floor press) and grip the handles tightly. Press both bells to lockout and quickly sit up straight, maintaining bells locked out overhead. Slowly lower back to the floor and repeat.

Sit up as forcefully as possible.

Brace core prior to the slow return to the ground.

Take a deep breath prior to sitting up, exhale as you lower back to the floor.

Cross Over Snatch

This exercise is fantastic at building rotational strength, think about the back hand in racket sports, a grappler throwing an opponent onto the floor or a boxer delivering a right hook. All these sports specific movement patterns rely on explosive rotational force. Implementing the cross over snatch into your programme is an absolute must if your sport demands high levels of rotational core explosiveness.

Execution

Place a kettlebell by your left foot. With your right hand grab the handle by reaching down and across to your left. Forcefully draw the bell across your body and snatch it overhead to lockout. Place the bell back to the original start position and repeat.

Technique Mastery

Perform exercise as quickly as possible.
For safety ensure you rack the kettlebell after each lift, then return it back onto floor.
Inhale as you snatch, exhale as you lower.

About the Author

With a degree in Sport and Exercise Science and 8 years of personal training behind him Nat makes a useful addition to the team. With many years of muscle building action under his belt, Nat has been ordered to become a kettlebell master and is bringing us a well rounded look at training.

More Articles from Nat Pero:

An Intro to bodyweight training
Mastering the Turkish Get Up
The Big Bang