ColCoolJ and other OLers

[solidj55]

Which explosive exercise do you guys think has the best carry over into everyday life. I mean which one(s) would be of more benifit in improving overall strength in everyday life? Snatches, Cleans, Jerks, high pulls what? Just curious. I work in a jail, I want to concentrate more on function than form. I am wanting to work in two explosive moves into my workout for more strength for self defense(more explosive, etc). I have downgraded my workout to two days per week. I hit only compound core exercises. I use mainly dumbells for upper body as well. I will write out my workout later if wanted but just curious what you guys think would be the best 2 exercises to add into a routine for explosiveness and would be the easiest to learn and do properly
and not risking as much injury.

 

[b fold the truth]

Jerk. It entails the clean and the press....

B True

 

[coolcolj]

easiest and safest one to do, is the snatch high pull.

All the oly lifts are very similar in terms of muscles used and movement so - just pick one you like.

 

[edgecrusher]

Gotta go w/ CoolcoJ on this one. They are very similar. IF you do not have a coach, I would recomend sticking with movements that do not require you to "rack" the bar, (ie high pulls.) Iw ould recomend a pulling and a pressing movement. So maybe a highpull and a pushjerk.

 

[solidj55]

I was thinking Push Press and maybe Hang Cleans???

 

[coolcolj]

I was thinking Push Press and maybe Hang Cleans???

yeah those are fine, but you were asking for the safest

 

[crew9]

I vote for the clean and press.

 

[solidj55]

Ok so what is a snatch high pull???

 

[collegiateLifter]

Ok so what is a snatch high pull???

it's a regular snatch only you pull the bar up to eye level i think, not actually above your head

 

[Lord_Suston]

Clean and jerk, the best for explosive ness and total body conditioning.

 

[endpoint]

Clean and jerk, the best for explosive ness and total body conditioning.

i have always belived that a snatch is more explosive due to the height to which the bar is pulled...sure the weight is lighter than a clean.......but a clean doesnt reach the same height.

also because the distance is further and the pull is "faster" a better conditioning effect is received

 

[coolcolj]

Ok so what is a snatch high pull???

its a high pull that you do with a snatch grip, you pull up to sternum height and with elbows flaring upwards

vid and pics here

http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=16

I will do a vid for ya later on
This exercise really smacks the entire back, shoulders and posterior chain

 

[solidj55]

Ok so which one does everyone think will actually carry over into every day uses ??? I just would like to gain some explosive strength and all. I am going for just total explosiveness as well as the most functional muscle and strength I can get. That is why I am using dumbells for a lot of things as well as doing core exercises exclusively.

 

[coolcolj]

they' all pretty similar really

heavy in the posterior chain and trap involvement.

the main thing you want is the neural side of things - which is why all athletes do em.

over time you will jump higher, acclerate faster, throw things further and punch harder - why? your CNS learns to explode from doing them. I've notied this myself on non-related moves like throwing objects. the difference is pretty amazing.

The hypertrophy and ballistic overload use is a nice side benefit

 

[solidj55]

Thanks bro, so help me with one more thing. Ok you said snatch high pull is the safest. Well I would like some more help here.

Ok, that could be my pulling movement but what about a pushing movement? WHich one would be the safest and easiest to learn as my pushing movement.

Also, I would like to get explosiveness in my lower body as well. So I guess what I am asking for the safest push, pull, and leg exercise for explosiveness???

 

[coolcolj]

Oly lifts involve the legs


for push - push presses - use legs quite a bit in a plyo manner

legs - jump squats use between 15-30% of your squat. start light.