Ballistic Training

Plyometrics

Speed & Acceleration

Deceleration & Braking

Mobility & Flexibility

Combat Sports

102

Agility & Footwork

Senior & Active Ageing

Library

Exercises in this category

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Power, Explosive Strength

Dumbbell Push Jerk

Drive two dumbbells overhead using a leg dip and a re-bend of the knees to receive the load, training whole-body vertical power.

Anterior Deltoid, Triceps Brachii, Quadriceps

Dumbbells

Gluteus Maximus, Trapezius, Core, Gastrocnemius, Soleus

General Athletic Development, Tactical, Rugby, Weightlifting

dumbbell push jerk, db push jerk, dumbbell jerk technique, overhead dumbbell power

Vertical Push, Triple Extension

Ballistic Training

Power

Strength

Power, Explosive Strength

Seated Medicine Ball Chest Throw

A forward medicine ball throw performed seated against a wall or support, isolating upper-body power by removing leg drive.

Pectoralis Major, Anterior Deltoid, Triceps Brachii

Latissimus Dorsi, Serratus Anterior, Core

General Athletic Development, Shot Put, Boxing, Rugby, Tactical

seated medicine ball chest throw, seated power throw, seated med ball throw test

Horizontal Upper-Body Throw

Ballistic Training

Power

Maximum Strength, Rate of Force Development

Reverse Band Bench Press

Bench press with bands hung from the top of the rack, so the load is lightest at the chest and heaviest at lockout.

Barbell, Bench, Power Rack, Resistance Bands

Anterior Deltoid, Latissimus Dorsi, Core

Powerlifting, Football, General Athletic Development

reverse band bench press, reverse band bench press, accommodating resistance, band assisted bench, lockout strength, powerlifting, upper body, ballistic training, maximum strength, rate of force development, barbell, bench, power rack, resistance bands

Accommodated Horizontal Push

Ballistic Training

Landmine Rotational Throw

Drive a landmine barbell across the body and release the press at speed, training the rotational sequence used in striking and throwing.

Rotational Power

Obliques, Pectoralis Major, Anterior Deltoid

Landmine, Barbell

Gluteus Maximus, Latissimus Dorsi, Core

Boxing, MMA, Baseball, Golf, Tennis

landmine rotational throw, landmine rotational throw, rotational power, landmine punch, ballistic, core power, core, ballistic training, rotational power, landmine, barbell

Ballistic Rotational Push

Ballistic Training

Kneeling Medicine Ball Chest Throw

A chest pass thrown from a tall-kneeling position, which removes the legs so the upper body has to produce the power.

Upper-Body Power

Medicine Ball, Wall

Anterior Deltoid, Core, Serratus Anterior

Boxing, MMA, Basketball, General Athletic Development

kneeling medicine ball chest throw, kneeling medicine ball chest throw, chest pass, upper body power, ballistic, med ball, upper body, ballistic training, upper-body power, medicine ball, wall

Ballistic Horizontal Push

Ballistic Training

Medicine Ball Backward Overhead Throw

Swing a medicine ball between the legs and throw it back over your head, producing a full triple-extension effort with no landing to absorb.

Power, Triple Extension

Gluteus Maximus, Quadriceps, Erector Spinae

Latissimus Dorsi, Deltoids, Core

Track and Field, Football, Rugby, General Athletic Development

medicine ball backward overhead throw, medicine ball backward overhead throw, triple extension, power test, ballistic, med ball, full body, ballistic training, power, triple extension, medicine ball

Ballistic Overhead Extension Throw

Ballistic Training

Medicine Ball Punch Throw

A single-arm medicine ball throw driven from the rear leg through the hips, mimicking a straight punch.

Obliques, Pectoralis Major

Medicine Ball, Wall

Gluteus Maximus, Deltoids, Triceps Brachii

MMA, Boxing, Wrestling, BJJ, General Athletic Development, Baseball, Tennis

medicine ball punch throw, medicine ball punch throw, rotational power, striking, medicine ball, wall, obliques, pectoralis major

Rotational Horizontal Throw from Split Stance

Ballistic Training

Combat Sports

Kettlebell High Pull

A kettlebell swing that finishes with a high-elbow pull to chest height.

Gluteus Maximus, Trapezius

Hamstrings, Deltoids, Erector Spinae

General Athletic Development, Football, Rugby, MMA, Boxing, Basketball, Olympic Weightlifting

kettlebell high pull, kettlebell high pull, ballistic, hip hinge, kettlebell, gluteus maximus, trapezius

Hip Hinge Ballistic Pull

Ballistic Training

Barbell Jump Shrug

A mid-thigh pull finished with a shrug and a genuine jump off the floor.

Gluteus Maximus, Trapezius

Hamstrings, Quadriceps, Gastrocnemius

General Athletic Development, Football, Rugby, MMA, Boxing, Basketball, Olympic Weightlifting

barbell jump shrug, jump shrug, triple extension, ballistic pull, barbell, bumper plates, gluteus maximus, trapezius

Triple Extension with Jump

Ballistic Training

Banded Speed Bench Press

A bench press against band tension with sub-maximal bar weight, pressed with maximal speed.

Barbell, Bench, Resistance Band

Deltoids, Latissimus Dorsi

General Athletic Development, Football, Rugby, MMA, Boxing, Basketball, Olympic Weightlifting

banded speed bench press, speed bench, banded bench, dynamic effort, barbell, bench, resistance band, pectoralis major, triceps brachii

Ballistic Horizontal Push with Accommodating Resistance

Ballistic Training

Banded Speed Deadlift

A deadlift with band resistance and sub-maximal bar load, pulled with maximal speed.

Barbell, Resistance Band

Erector Spinae, Quadriceps, Trapezius

Powerlifting, General Athletic Development, Bodybuilding, Football, Rugby

banded speed deadlift, speed deadlift, banded deadlift, dynamic effort, barbell, resistance band, gluteus maximus, hamstrings

Ballistic Hinge Pull

Ballistic Training

Dynamic Effort Box Squat

A box squat performed with sub-maximal load and maximal intent to move the bar as fast as possible.

Barbell, Plyo Box, Squat Rack

Gluteus Maximus, Quadriceps

Hamstrings, Erector Spinae, Adductors

Powerlifting, General Athletic Development, Bodybuilding, Football, Rugby

dynamic effort box squat, speed squat, dynamic effort, box squat, ballistic, barbell, plyo box, squat rack, gluteus maximus, quadriceps

Ballistic Squat from a Box

Ballistic Training

Bench Press Throw

A bench press in a Smith machine or ballistic device where the bar is released and caught at the top of each rep.

Machine, Bench

Deltoids, Serratus Anterior

General Athletic Development, Football, Rugby, MMA, Boxing, Basketball, Olympic Weightlifting

bench press throw, bench throw, ballistic bench, upper body power, smith machine, bench, pectoralis major, triceps brachii

Ballistic Horizontal Push

Ballistic Training

Gluteus Maximus, Deltoids, Adductors

Medicine Ball Side Toss

A rotational throw released sideways into a wall, expressing hip and trunk rotational power.

General Athletic Development, MMA, Boxing, Wrestling, BJJ, Baseball, Tennis

medicine ball side toss, medicine ball, obliques, ballistic

Trunk Rotation Throw

Power

Plyometrics

Ballistic Training

Medicine Ball Scoop Toss

A low-to-high two-handed throw driven by triple extension, similar in shape to a jump.

Gluteus Maximus, Quadriceps

Erector Spinae, Deltoids, Trunk

General Athletic Development, Football, Soccer, Rugby

medicine ball scoop toss, medicine ball, gluteus maximus, quadriceps, ballistic

Vertical Extension Throw

Power

Plyometrics

Ballistic Training

Medicine Ball Overhead Throw

A forward throw from overhead that trains whole-body extension and trunk flexion power.

Explosiveness

Latissimus Dorsi, Rectus Abdominis

Deltoids, Gluteus Maximus, Triceps Brachii

General Athletic Development, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ

medicine ball overhead throw, medicine ball, latissimus dorsi, rectus abdominis, ballistic

Overhead Throw

Power

Plyometrics

Ballistic Training

Triceps Brachii, Anterior Deltoid, Trunk

Medicine Ball Chest Pass

An explosive two-handed throw from the chest that trains upper-body concentric power.

General Athletic Development, MMA, Boxing, Wrestling, BJJ, Football, Soccer, Rugby, Basketball

medicine ball chest pass, medicine ball, pectoralis major, ballistic

Horizontal Push Throw

Power

Plyometrics

Ballistic Training

Kettlebell Snatch

A single-arm kettlebell movement from the swing to overhead in one continuous motion.

Gluteus Maximus, Deltoids

Hamstrings, Trapezius, Forearms, Trunk

General Athletic Development, Tactical / Military, MMA, Boxing, Wrestling, BJJ, Olympic Weightlifting

kettlebell snatch, kettlebell, gluteus maximus, deltoids, ballistic

Ballistic Hip Hinge to Overhead

Power

Plyometrics

Ballistic Training

Kettlebell Clean

Bringing a kettlebell from the floor or a swing to the front rack, a ballistic hip-driven movement.

Trapezius, Forearms, Trunk

General Athletic Development, Tactical / Military, MMA, Boxing, Wrestling, BJJ, Olympic Weightlifting

kettlebell clean, kettlebell, gluteus maximus, hamstrings, ballistic

Ballistic Hip Hinge

Power

Plyometrics

Ballistic Training

Dumbbell Snatch

A single-arm snatch with a dumbbell, a lower-skill way to train explosive triple extension.

Gluteus Maximus, Deltoids

Dumbbell

Hamstrings, Trapezius, Trunk, Forearms

General Athletic Development, MMA, Boxing, Wrestling, BJJ, Tactical / Military, Football, Soccer, Rugby, Olympic Weightlifting

dumbbell snatch, dumbbell, gluteus maximus, deltoids, power

Unilateral Triple Extension

Power

Ballistic Training

Triceps Brachii, Gluteus Maximus, Trunk

Split Jerk

The heaviest overhead lift, receiving the bar in a split stance to give a larger base and a lower catch position.

General Athletic Development, Olympic Weightlifting

split jerk, barbell, squat rack, deltoids, quadriceps, power

Vertical Push with Split Receive

Power

Ballistic Training

Triceps Brachii, Gluteus Maximus, Trunk

Push Jerk

A dip, drive and re-dip that puts the bar overhead with the legs doing most of the work.

General Athletic Development, Olympic Weightlifting, Tactical / Military

push jerk, barbell, squat rack, deltoids, quadriceps, power

Vertical Push with Re-Dip

Power

Ballistic Training

Clean Pull

The pulling portion of the clean performed without the catch, allowing heavier loads and a focus on the extension.

Erector Spinae, Trapezius, Quadriceps

General Athletic Development, Olympic Weightlifting, Football, Soccer, Rugby

clean pull, barbell, bumper plates, gluteus maximus, hamstrings, power

Power

Ballistic Training

Hang Power Snatch

A snatch started from the hang, removing the floor position so the focus is on the explosive second pull.

Trapezius, Deltoids, Quadriceps

General Athletic Development, Olympic Weightlifting

hang power snatch, barbell, bumper plates, gluteus maximus, hamstrings, power

Power

Ballistic Training

Power Snatch

A wide-grip pull that takes the barbell from the floor to overhead in one movement, caught above parallel.

Trapezius, Deltoids, Erector Spinae, Quadriceps

General Athletic Development, Olympic Weightlifting

power snatch, barbell, bumper plates, gluteus maximus, hamstrings, power

Power

Ballistic Training

Power Clean

Pulling a barbell from the floor and receiving it in a partial squat, the classic full-body power exercise.

Quadriceps, Trapezius, Erector Spinae, Deltoids

General Athletic Development, Olympic Weightlifting, Football, Soccer, Rugby

power clean, barbell, bumper plates, gluteus maximus, hamstrings, power

Power

Ballistic Training

Barbell Jump Squat

A lightly loaded squat jump that trains the force-velocity middle ground between heavy squatting and unloaded jumping.

Quadriceps, Gluteus Maximus

Barbell, Squat Rack

Hamstrings, Gastrocnemius, Soleus, Trunk

General Athletic Development, Basketball, Volleyball, Football, Soccer, Rugby, Olympic Weightlifting

barbell jump squat, loaded jump squat, ballistic training, peak power, force velocity, vertical jump

Loaded Vertical Jump

Power

Plyometrics

Ballistic Training

Power, Rate of Force Development

Overhead Medicine Ball Slam

Drive a medicine ball into the floor from overhead to train fast trunk flexion and full-body force production without deceleration.

Latissimus Dorsi, Rectus Abdominis

Obliques, Deltoids, Triceps, Hip Flexors

General Athletic Development, MMA, Boxing, Wrestling, BJJ, Football, Soccer, Rugby, Tennis

overhead medicine ball slam, slam ball, ballistic training, core power, rate of force development, throws

Overhead Throw

Power

Plyometrics

Ballistic Training

Kettlebell Swing

A ballistic hip hinge that projects a kettlebell forward on an arc, training explosive hip extension with very little joint stress.

Power, Conditioning

Erector Spinae, Lats, Trunk, Forearms

General Athletic Development, Football, Soccer, Rugby, MMA, Boxing, Wrestling, BJJ, Tactical / Military

kettlebell swing, hip hinge, ballistic training, explosive hip extension, glutes, hamstrings, conditioning

Ballistic Hip Hinge

Power

Plyometrics

Conditioning

Ballistic Training

Power, Rate of Force Development

Hang Power Clean

An explosive pull from the hang to a front-rack catch above parallel — the classic drill for teaching triple extension and rate of force development.

Gluteus Maximus, Hamstrings, Quadriceps

Trapezius, Erector Spinae, Deltoids, Forearms

General Athletic Development, Football, Soccer, Rugby, Olympic Weightlifting

hang power clean, power clean, olympic weightlifting, triple extension, explosive pull, rate of force development

Power

Ballistic Training