Power Out of the Hole: Squat Drills for Stronger Legs & Hips



Squat drill for stronger legs

Kick up your warmup: a quick squat drill can help your leg muscles fire more explosively, a Spanish study suggests.

After swimmers did four reps of a high-load squat exercise, they not only dived farther and faster but also kicked more powerfully, improving their 100-meter swim performance. 

The researchers think the drills incites a phenomenon called "post-activation potentiation," which primes your muscles to generate powerful strength. 

But the move isn't just a boon for swimmers. It can help enhance your performance on any activity that requires fast, powerful moves, like football, intervals, or just a tough workout.

Try jumping lunges (four per side) right before you begin your sport or training session: lunge forward until your rear knee is almost touching the ground. Jump into the air, bringing your rear foot forward and the front foot back. Land in a lunge and repeat.

The speed boost came when the swimmers were holding heavy weights, so once you've got the move locked, grab a pair of dumbbells to increase the intensity – and decrease your freestyle time.






Video: Leg Workout without Weights | 6 Exercises for Strong Legs

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Date: 06.12.2018, 14:59 / Views: 54251