Upper Body Explosive Power

The Log Clean and Press is a compound movement primarily used in strongman training. The exercise begins with the athlete lifting a large, cylindrical log-shaped implement from the ground to the shoulders in a clean motion, which involves a powerful hip hinge and shrug to elevate the log. The athlete then presses the log overhead by extending the arms, engaging the shoulders, triceps, and core for stability. Proper form involves keeping the back straight during the lift, using the legs to generate power during the clean, and pressing in a controlled manner without overarching the lower back. This exercise targets the shoulders, triceps, upper chest, and core, while also engaging the legs and back during the clean phase.

Stand with feet shoulder-width apart, holding a barbell with an overhand grip. Bend at the hips while keeping your back flat and core engaged, allowing the barbell to hang at arm's length. Pull the barbell towards your lower chest or upper abdomen by squeezing your back muscles, keeping elbows close to your body. Lower the barbell back to the starting position in a controlled manner. Maintain a slight bend in the knees and avoid rounding your back throughout the movement. Keep your head in line with your spine and avoid using momentum to lift the weight.

Begin by setting an incline bench to approximately 30-45 degrees. Sit on the bench with a dumbbell in each hand, resting on your thighs. Use your thighs to help lift the dumbbells to shoulder height as you lie back on the bench. Position the dumbbells at chest level with palms facing forward. Keep your feet flat on the floor and maintain a neutral spine. Press the dumbbells upward by extending your elbows until your arms are fully extended but not locked out. Slowly lower the dumbbells back to the starting position, controlling the movement. Focus on squeezing the chest muscles during the press and maintaining proper form throughout to avoid shoulder strain.

cable face pull with external rotation

Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

Sit on the reverse pec deck machine with your chest against the pad and feet flat on the floor. Grasp the handles with a neutral grip (palms facing each other). Keep your torso stable and core engaged. Pull the handles outward and backward, focusing on squeezing the rear deltoids as you bring your arms to the sides. Maintain a slight bend in the elbows throughout the movement. Slowly return to the starting position in a controlled manner. This exercise primarily targets the rear deltoids, with secondary activation of the upper back muscles such as the rhomboids and trapezius. Proper form involves avoiding swinging or using momentum, keeping the movement controlled and deliberate.

Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core to prevent your hips from sagging or rotating. Keeping your hips stable, lift one hand off the ground and tap the opposite shoulder. Return that hand to the starting position and repeat on the other side. Maintain a steady, controlled movement throughout, focusing on core stability and minimizing torso rotation. Keep your neck neutral and gaze down at the floor.

Sit on the crunch machine with your back flat against the pad and feet secured under the foot pads. Place your hands behind your head or across your chest. Engage your core and curl your upper body forward by contracting your abdominal muscles, bringing your chest closer to your knees. Keep your neck in a neutral position and avoid pulling on your neck with your hands. Exhale as you crunch, then slowly return to the starting position while inhaling. Maintain controlled movement throughout to maximize engagement of the abdominal muscles.