Some of the most popular power exercises are the Olympic lifts and their derivatives. Unfortunately, there are a number of skill and mobility requirements that may not suit you, especially if you are already working on improving your sports performance.
Your training time may be limited, in which case getting a quick return on your efforts is essential. Alternatively, you may have old injuries or equipment/facility limitations that preclude you from learning the Olympic lifts.
In these cases, there are a variety of exercise types that can help you build explosive power.
The Olympic lifts are unique exercises with a particular set of demands; I’ve spoken about this before. Olympic lifts enable you to produce high forces against high external load, whilst also changing position rapidly, accessing extreme joint ranges, and “catching” weight. I am a strong believer in performing some form of Olympic lift if you have the time to learn.
The movements explored here do not tick all these boxes and are not exact replacements. However, a combination of the exercises shown here might provide some similar benefits.
1. Plyometric Exercises
Plyometrics are power exercises that utilise the elastic components of the body to store and return energy through movement. Most movements where you bounce, run, jump, or change direction use these elastic components.
Some plyometric movements happen so quickly that there is very little time for muscular contraction to take place. In these exercises, I often focus on minimising the time it takes to produce the movement. For example, I may coach a client to spend as little time on the ground between jumps as possible. Some examples are below.
Other plyometric exercises may be slightly slower, with an additional emphasis on muscular effort. There is some debate to whether all of these movements are truly plyometric, but that is a discussion for another day. In these exercises, I might coach maximal jump height or distance instead of ground contact time.
It is important to build up to plyometrics very gradually. They don’t always feel taxing, but they do expose the muscles and joints to high forces. If you’re looking for a sensible introduction to plyometric training, get in touch at the bottom of this page.
2. Olympic Weightlifting Derivatives
In a post about alternative power exercises, it may seem odd to return to Olympic lifting so early in the list. However, I think it is worth pointing out that if the full Olympic lifts don’t work for you, your first step should be to modify them. Don’t throw the baby out with the bathwater! There are plenty of Olympic weightlifting derivatives to suit you.
Can’t squat low? Try a lift where you catch a bar in a high position.
Struggling with overhead mobility, or with the overall co-ordination? Try a snatch pull.
When it comes to Olympic lifting, it can be sensible to pursue less complicated training methods. Just be sure that you don’t write them off completely.
3. Loaded Jumps
Loaded jumps could be one of the best alternative power exercises for lifting heavier weights as quickly as possible. Using equipment like the hex bar can allow for far more position modifications, making these very versatile power exercises.
Here are some of the ways you can modify your loaded jumps:
- Start from a dead stop;
- Use a slightly elastic counter movement;
- Use the weight to overload the negative/eccentric part of the jump.
4. Med Ball Throws
Medicine ball throws can provide a wide variety to your power training. These movements can emphasise rotational power more than other power exercises, and can incorporate elements such as change of direction. Depending on your needs, you can be quite creative with exactly how you throw the ball.
You should focus on keeping it fairly simple, and giving yourself a good platform to throw hard.
You will need a medicine ball that can be slammed/thrown, and a sturdy wall to throw it to. Get permission from your gym first, as thin interior walls are easy to damage over time. If you gym doesn’t have a throwing wall, consider doing medicine ball slams instead.
5. Kettlebell Exercises
I was unsure whether to include kettlebell exercises on this list. Some gyms only provide very light kettlebells, and even heavier kettlebells can feel relatively light in some of the simpler exercises such as swings. However, if you approach the exercise trying to produce as much power as possible on each rep, they can still be a worthy power exercise.
Again, simplicity is key. Kettlebell swings and snatches are my preferred options as I can focus on hoisting the weight as high as possible. I don’t really like kettlebell cleans, as I personally find that the awkwardness of the catch and discomfort to the forearm can be a distraction to my clients. Similarly to Olympic weightlifting, the kettlebell clean can be taught and performed effectively; it’s just a question of time spent vs the overall reward.
Don’t Neglect the Basics
It is important to select a variety of power exercises if your goal is to be explosive and athletic. However, don’t underestimate the importance of basic strength and hypertrophy training, too. A good training programme delivers a range of physical challenges at the same time.
Striking this balance can be difficult. Even if you consider yourself to be gym-savvy, it can be a time-consuming endeavour. That’s why I take pride in helping martial artists, runners, weightlifters, and weekend warriors incorporate explosive power exercises into their training. I’ve helped a long list of people reach their sporting and fitness goals; you can read more about them in my testimonials.
If you want to learn more about how I can help you, or if you have a question, then get in touch below.