Top 5 Explosive Strength Exercises

Explosive training will allow you to run faster, jump higher and throw further. Many athletes train for explosiveness to improve their sports performance. In this article we have listed 5 different explosive strength exercises for you.

1. Plyo Push Ups

You don’t need any equipment to perform a plyo push-up. It is an effective exercise to explosively train your chest, shoulders and triceps.

1. Start in a high plank (at the top of the push-up position). Your torso should be in a straight line, abs tightened and palms directly under your shoulders.
2. Start by lowering your body as if you are going to do a push-up until your chest almost touches the floor.
3. Then push yourself away from the ground as explosively as possible. You can clap your hands for extra difficulty, but this is optional.
4. Land lightly on the floor and immediately go to your next rep.

Perform 5 to 10 reps for 2 or 3 sets in total. Do fewer reps if you’re new to the exercise and more if you’re more advanced. To make the exercise easier, you can perform the exercise supported on your knees.

2. Kettlebell swing

The kettlebell swing is a good exercise for training the explosiveness of the hamstring and gluteal muscle.

1. Place your feet slightly wider than shoulder-width apart. Hold the kettlebell in front of your body with both hands and your arms straight. With a slight bend in your knees and a straight back, swing the kettlebell between your legs from your hips.
2. Use the momentum to stand and swing the kettlebell explosively in front of your body, up to shoulder height.
3. Push your hips forward and contract your glutes and abs as you stand up straight. When the kettlebell comes to shoulder height, your knees should be straight and your glutes contracted into a full hip extension.
4. Swing the kettlebell back down by tilting your legs by only the hips.

The emphasis in this movement is on tilting the hips and not on bending the knees. Start with a light kettlebell when you first do the exercise. Perform 5 to 10 reps for 2 or 3 sets in total. Do fewer reps if you’re new to the exercise and more if you’re more advanced.

3. Box jumps

Box jumps are an effective explosive strength exercise for your thighs, hamstrings and glutes.

1. Stand with the box a short step in front of you and your feet shoulder-width apart. Bend your knees slightly and swing your arms back gently.
2. Use the momentum of your arms as you explosively jump onto the box.
3. Land gently on both feet with a slight bend in the knees.
4. Then carefully step off the box again.

Start with a low box and build it up slowly. If your gym doesn’t have boxes to jump on, you can also stack bumper plates on top of each other. Perform 5 to 10 reps for 2 or 3 sets in total. Do fewer reps if you’re new to the exercise and more if you’re more advanced.

4. Cable reach and row

The cable reach and row is an effective exercise to train the back muscles in an explosive way.

1. Face the cable station with a handle in your right hand and your right foot one step behind your left foot.
2. Let the hand with which you hold the handle you pull forward. When your torso is almost horizontal, pull yourself back to the starting position and pull the handle up to your body.
3. Pause and start your next rep. Switch sides after the set.

Perform 5 to 10 reps for 2 or 3 sets in total. Do fewer reps if you’re new to the exercise and more if you’re more advanced.


5. Explosive Step Ups

The explosive step-up is an effective explosive strength exercise for your thighs, hamstrings and buttocks.

1. Grab a pair of dumbbells and stand in front of a box or bench with one foot on the platform and the other foot on the floor (exercise can also be performed without dumbells).
2. Distribute your weight evenly over the foot on the platform.
3. Then explosively move up and tighten your legs and buttocks.
4. Then step back down in a controlled manner. Do all reps with one leg first, then do all reps with the other leg.

When you perform the exercise for the first time, it is better to choose a low elevation and when you are more experienced you can use a higher box or bench. Perform 5 to 10 reps for 2 or 3 sets in total. Do fewer reps if you’re new to the exercise and more if you’re more advanced.

Why should you train explosively?

Explosive power training can have several benefits for your sports performance. It will help you, among other things, to run faster, swim faster, jump further, jump higher and throw further. It’s not for nothing that top athletes train in an explosive way during their strength training.
Explosive training can also be a nice variation on your current training schedule. Instead of making progress on the bench press, try making progress with box jumps for a few weeks to learn how to jump higher.