The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight two exercises that develop lower-body power.
Who’s Doing It
Nail Yakupov, Edmonton Oilers forward
Muscular Benefits
Increases lower-body strength and power
Sports Performance Benefits
These two exercises are designed to increase the amount of force you can put into the ground, producing a more powerful running or skating stride and allowing you to accelerate faster to your top speed. They improve your ability to battle with an opponent and use your lower body to generate force when shooting a puck, throwing a ball or jumping for a rebound.
Explosive Combo How To
Perform Prowler March immediately after Hang Clean. Rest for two to three minutes before starting the next set.
Hang Clean
Grip bar slightly wider than shoulder-width and hold it above your knees with your back straight, chest up and core tight
Explode up by fully extending your hips, knees and ankles and forcefully shrugging
Pull bar up, keeping it close to your chest
Drop under bar in quarter squat, catching bar on front of shoulders with elbows forward
Fully extend hips and knees to drive out of squat
Lower bar to start position; repeat for specified reps
Sets/Reps: 5x3
Prowler March
Start with hands on sled and body at 45-degree angle
Powerfully drive legs into ground to begin marching
Push sled with marching pattern for specified distance
