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Nail Yakupov's Hang Clean and Prowler March Combo

March 11, 2013

NHL forward Nail Yakupov performs these two explosive exercises to increase his skating speed and quickness.

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Nail Yakupov's Hang Clean and Prowler March Combo
Nail Yakupov was selected first overall in the 2012 NHL Draft because of his explosive speed. To get even faster, he performs the Hang Clean and Prowler March Combo to increase his stride power. "The goal of this series is to produce more force into the ground," adds Joe Neal, 2SP head performance coach. "We want to increase his first-step quickness, so he can get to full speed as fast as possible."

Hang Clean

- Grip bar slightly wider than shoulder width
- Begin holding bar just above knees with back straight, chest up and core tight
- Explode upward by fully extending hips, knees and ankles and forcefully shrugging
- Pull bar up, keeping it close to chest
- Drop under bar into quarter squat and catch bar on front of shoulders with elbows forward
- Fully extend hips and knees to drive out of squat
- Lower to start position; repeat for specified reps
Sets/Reps: 5x3

Prowler March

- Start with hands on sled and body at 45-degree angle
- Begin marching by powerfully driving legs into ground
- Push sled with marching pattern for specified distance
Sets/Distance: 5x20 yards




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