3 Great Exercises to Increase Shot Power
Bench presses, squats, and Olympic lifts are all popular exercises in the training world for increasing strength and power. Depending on the program and the goals of the individual, they can be very helpful. The important part of pursuing a goal is establishing a solid foundation and direction to facilitate progress and success. We often say there is no bad exercise; there is only bad programming. Rotation is often an aspect overlooked in many programs. Shot power requires rotation! Here are three exercises that can be added to a program to develop great rotational strength.
Kettlebell Swing:
The kettlebell swing is an explosive hip hinge that engages full-body movement, generating power while activating core strength. It is a foundational exercise that serves as a base for explosive movements. Kettlebells are an advanced training method and need to be performed correctly to achieve the full benefit. Try 3 sets of 15-20 reps. Remember to treat the weight as an extension of your body; move with it, not against it.
Medicine Ball Rotational Toss:
This is a great exercise for all athletes, particularly those who have not been trained in kettlebells. During the toss, the back foot must pivot toward the person or wall being targeted. As the athlete releases the ball, they should snap their front shoulder to open their chest toward the target.
American Kettlebell Swing:
This exercise incorporates all the properties of a kettlebell swing, but the bell goes over the top of the head, and the feet open up to 90 degrees. Afterward, return to the basic swing position. This exercise is excellent for promoting hip health in rotational movement.
Incorporate these three exercises into your routine with at least 1-2 sets, 1-2 times a week. The kettlebell swing will enhance foundational core power, the medicine ball rotational toss is effective for full torso rotation, and the American swing is fantastic for developing stability and power in movement. Example videos will be provided next week!
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Written by:
Kirill Vaks
BA, CSCS
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Voorhees Flyers Training center.
The Hollydell ice arena, in the main building.
