What is power?
'The same amount of work is done when carrying a load up a flight of stairs whether the person carrying it walks or runs, but more power is needed for running because the work is done in a shorter amount of time.'
So what does power mean to you? Think moving fast and explosively. That's power.
Trying to explain
a power exercise and its importance is difficult, but in the most
important sense it is fall prevention. Training power trains
your ability to fire muscles at fast rate which can help your body react in time to catch yourself before any damage is done. You can't
see power in the mirror, but power can save you. Power decreases more than strength as we age, and over time our ability to fire muscles for fall prevention is diminished making power exercises ever more important as you get older.
Power training is typically centered on athletes, but us mere general population people need it too. Athletes typically use the Olympic Lifts for power since their training experience, mobility, and demands are different than the Gen-Pop. The Olympic Lifts are great...if you can do them.
At Instinct Fitness we train to be more capable in life outside the gym, and the kettlebell swing is an easily accessible way to train power and to make you more stronger for life. Explosive powerful exercises can come in different forms, using various tools, for various purposes. For an even simpler way to develop power we use jumps and medicine ball throws. Jumping to a box uses the same hip movement as a swing. But remember: jumping should be used carefully since excessive amounts can cause an Achilles heel injury. Medicine ball throws work rotational power and provide a very satisfying stress relief. The key to medicine ball throws is learning to rotate through the hips. I know Instincters have great power due to the constant (medicine) ball breaking during our workout session. Power, like any drug, needs appropriate dosages, and too much can lead to injury. Some power exercises should not be done under fatigue as the risk to benefit ratio is diminished.
While the swing can be used as a more simple alternative or base for the Olympic lifts, once you master the swing you can also use kettlebells for one-sided (unilateral) variations of the lifts. Just like Olympic lifting, the kettlebell clean and snatch can be done from the floor. Once the bell is racked or placed on your chest you can jerk the weight overhead. The jerk is great way to learn how to move your body to manipulate the weight overhead. The one-sided lifting of weights provide an additional effect on your “core” as your oblique’s have to activate and stabilize your torso. Just like Olympic lifting there is a skill component to safely moving the weight.
Power training is typically centered on athletes, but us mere general population people need it too. Athletes typically use the Olympic Lifts for power since their training experience, mobility, and demands are different than the Gen-Pop. The Olympic Lifts are great...if you can do them.
Enter the kettlebell swing. Just about everybody can do a kettlebell swing.
At Instinct Fitness we train to be more capable in life outside the gym, and the kettlebell swing is an easily accessible way to train power and to make you more stronger for life. Explosive powerful exercises can come in different forms, using various tools, for various purposes. For an even simpler way to develop power we use jumps and medicine ball throws. Jumping to a box uses the same hip movement as a swing. But remember: jumping should be used carefully since excessive amounts can cause an Achilles heel injury. Medicine ball throws work rotational power and provide a very satisfying stress relief. The key to medicine ball throws is learning to rotate through the hips. I know Instincters have great power due to the constant (medicine) ball breaking during our workout session. Power, like any drug, needs appropriate dosages, and too much can lead to injury. Some power exercises should not be done under fatigue as the risk to benefit ratio is diminished.
While the swing can be used as a more simple alternative or base for the Olympic lifts, once you master the swing you can also use kettlebells for one-sided (unilateral) variations of the lifts. Just like Olympic lifting, the kettlebell clean and snatch can be done from the floor. Once the bell is racked or placed on your chest you can jerk the weight overhead. The jerk is great way to learn how to move your body to manipulate the weight overhead. The one-sided lifting of weights provide an additional effect on your “core” as your oblique’s have to activate and stabilize your torso. Just like Olympic lifting there is a skill component to safely moving the weight.
To sum it all up we use a variety of methods to work power in addition to strength and conditioning. All of these methods work together to make you more capable in your activities of daily living.
Learn more:
Justin Thomas
Instinct Fitness
