Not exact matches
For runners, taking your interval work onto the rower can save the
knees,
ankles,
and back from pounding while increasing upper - body strength
and lung
power.
In a study making a comparison between human running
and walking motions,
and if the
knees,
ankles or hips or are the most significant
power sources for those motions, scientists demonstrate that the
ankles generate most of the
power when we run, but the hips generate most of the
power when we walk.
For the first pull, you want to drive up from the legs
and get into what weightlifters call a triple extension, where you explode up from your
ankles,
knees and hips from the deadlift position to generate
power.
Promotes explosive lower body
power, reactiveness, deceleration, balance, kinesthetic awareness
and ankle /
knee / hip stability
and proper landing mechanics.
Enoka (1988) explored hip,
knee and ankle joint
power outputs in competitive weightlifters during the first pull
and transition phases
and reported that joint peak
power output did not alter with increasing load at the hip,
knee or
ankle.
Suchomel et al. (2014e) compared jump shrugs with 40 %, 60 %,
and 80 % of 1RM hang
power clean
and found that the angular velocities of the hip,
knee and ankle joints were highest with the lowest load used (30 % of 1RM hang clean).
Olympic lifts involve very high
power outputs, high rates of force production,
and large amounts of muscular coordination, including the combination of
ankle,
knee,
and hip extension.
When I use the
Power Snatch in training my athletes, my goal is to make them more powerful for their sport
and also to teach
and train a powerful triple extension (extension of hip,
knees,
and ankles).
Kettlebell swings, cleans
and snatches are excellent for increasing explosive
power and posterior chain strength, requiring an athlete to snap the kettlebell forward using the hips,
knees and ankles.
Grip Strength Shoulder Mobility Leg Strength Shoulder Strength
and Strength Mobility Rhomboid / Trap Activation
Knee Strength / Stability
Ankle Mobility
Power, Strength
and Muscular Endurance Rotational Core Strength
While your big lower - body muscles provide most of the thrusting
power for these movements, the calves are the final booster rockets, pushing off from the
ankle joints while the quads push off from your
knees and your gluteals
and hamstrings push from the hip joint.
The
Power Clean requires movement through the wrist, elbow, shoulder,
ankle,
and knee, making it one hell of a bang - for - your - buck exercise.