Everything you do on the hardwood comes from your legs. If you can’t jump up and extend your arms to grab a rebound or slam one down, you’re not going to be an effective baller.

To generate that necessary basketball power, University of Tennessee’s basketball strength coach Troy Wills has his Vols perform Heavy Front Raises. “It’s kind of to combine doing upper body exercises while also teaching our athletes to translate energy from their hips to their upper body,” he says.

The Vols perform these once a week during the off-season to make sure they’re playing above the competition. 

Heavy Front Raises

• Assume athletic stance with dumbbell of equal weight in each hand
• Hold dumbbells with palms facing body and outside of hips
• Push through heels and raise hands out in front of body as high as possible
• Drop hips down so dumbbells are in line with shoulders
• Return to start position and repeat for specified sets and reps

Sets/Reps:3/5

Coaching Points: Begin with feet shoulder-width apart // Maintain a slight bend in knees and elbows throughout exercise // Use hips to get the weight moving
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