power strokes

set up. . .explode

Things to notice

• Cues for FR and BR are aimed at aiming for the midline- the imaginary line that runs along the spine.

• Use of isometrics- an underrated tool but not without challenges

  • benefits: close to 1 REP max levels of muscle recruitment with minimal equipment.

    • can be used in power development via contrast training:

      • ramp up to maximal contraction using isometrics (3x 3 seconds), then do the dumbell exercises with fast contraction speeds (5 reps)

  • challenge: requires accurate "mind-muscle" connection.