Exercise of the Week: Bull Rush | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Exercise of the Week: Bull Rush

April 6, 2011

Developing a powerful stride is important for creating first-step quickness and overall speed. Powerful legs allow you to apply more force into the ground with each stride and propel forward at a faster speed.

Employing multi-jointed lower body exercises against resistance, like Olympic Lifts and plyometrics, forces the legs to produce strong and explosive contractions—making these exercises primary generators of a powerful stride.

But in addition to weight room exercises, build your powerful stride with on-field drills like the Bull Rush. Unlike weight room exercises, it improves muscle power with the same movement pattern as running. This helps develop the kinetic chain—the coordinated path of muscle activation—of the movement, so newly-gained lower body power directly translates to on-field speed.

Watch the video above to see how the Columbus Crew perform the Bull Rush.

  • Assume starting stance, facing partner
  • Lean slightly forward against partner's hands
  • Sprint against partner's resistance, powerfully driving legs into ground
  • Perform for specified distance

Sets/Reps: 4-6x10 yards with one minute rest

 

Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Andy Haley
- Andy Haley is the Performance Director at STACK. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science from Miami...
Must See
Margus Hunt Benches 385 Pounds for Five Reps
Views: 19,154,655
Patrick Willis' Homegrown Off-Season Workout
Views: 1,221,469
Colin Kaepernick Explains His Ridiculous Socks
Views: 23,933,534

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,991
Path to the Pros 2015: Devin Smith Views: 29,436
Blake Griffin Interview and Cover Shoot Views: 574,276
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Dwight Howard Stays in the Gym All Night
Views: 3,902,816
Two-Ball Dribbling Drill With John Wall
Views: 3,359,811
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,582
Drew Brees Will Not Be Denied
Views: 7,872,125
Dwight Howard Stays in the Gym All Night
Views: 3,902,816

Load More
More Cool Stuff You'll Like

The 4 Fundamentals of Hitting a Baseball

The three body parts that are the keys to a great hitting technique Feet (control the balance) The feet are the foundation for the hitter. The stance...

WATCH: 5 Post Moves From Nerlens Noel

Success With Health: How Trevor Bauer Increased His Velocity

QB Skills and Drills: How to Master the Bubble Screen

How to Improve Your Football Skills Mid-Season

4 Tips to Become a Better Softball Pitcher

2 Drills to Help You Play Lockdown Basketball Defense

4 Drills That'll Help You Become an Elite Running Back

Build a Better Layup With These Basketball Speed Drills

3 Offensive Line Drills That'll Help You Keep Your QB Clean

5 Things You Can Learn From Playing Pre-Season Basketball

Why You Shouldn't Specialize in One Sport Too Soon

Drills for a Better Pole Vault Swing

Use These 3 Principles to Improve Your Basketball Defense

Winter Soccer Workout to Improve Ball Handling

5 Drills to Improve Your Soccer Dribbling Skills

Andrew McCutchen Is Raking His Way to Consecutive MVP Honors

This 13-Year-Old Girl Would Strike You Out

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

Softball Pitchers: How to Play Your Best Over a Complete Season

Preparation Nation: DeMatha Stags

Become a Better Point Guard With This Training Program

3 Things You Are Doing Wrong In Your Basketball Training

4 Soccer Drills to Shoot Better While on the Move

Drive Defenders Crazy With These Super Moves from NBA Legends

Shooting Drills That Will Make You a Knock-Down Shooter

3 Steps to Better In-Game Baseball Hitting

How QB Ryan Tannehill Beats the Blitz

How to Create a Killer Crossover Without a Basketball

Boost Your Fastball With This Weighted Baseball Workout

Basketball Shooting Technique: How to Shoot a Floater

Improve Your Jump Shot with Core Strength

How Ryan Mathews Returned to Highlight Reel Status

Develop an Unstoppable Crossover Dribble With Just 3 Drills

10 Essential Point Guard Drills From Skylar Diggins

3 Secrets of the NBA's Best Shooters

These 3 Route-Running Drills Will Help You Get Open

Wide Receivers: Learn to Catch Every Jump Ball, Every Time

Improve Your Basketball Passes With Med Ball Exercises

Why Basketball Players Must Improve Their Weak Hand