Whether you are pulling, pushing, pressing, squatting, dragging, or throwing you will not be able to summon as much strength as you are capable of producing unless you understand the way your body works.
If you want to generate as much force as possible in your spikes and in your jumps then you must learn, understand, and utilize the power position.
You can continue to contort your body in all sorts of positions in order to move more weight and cause more injuries while remaining somewhat weak, or you could read below and find out what you need to do to be stronger in EVERYTHING you do in sport, gym, or life.
I Call It The Power PositionIt has many names.
Some refer to it as the "athletic position."
But a lot of coaches and trainers fail to reinforce it.
After all, some people SEEM to be able to move more weight by not using it.
This position is NOT to be used solely for static, ground-ground based exercises.
This position is used to set you up for dynamic movements where force generation is of the utmost importance such as jumps and acceleration movements from a dead stop.
Move the Way Your Body Was Designed to MoveMost injuries that I have experienced in myself or in others came from performing movements in ways not consistent with our body mechanics.
Each and every muscle, joint, ligament, and tendon was designed to move in certain directions, under certain stresses, and are able to produce certain amounts of forces when used correctly.
Moving outside of this "design" produces tension and force vectors in the wrong areas in relation to our bodies and don't allow for superior force generation.
Whenever I teach the power position I ask my clients, "How would you push someone off of you if they backed you down and into a wall?"
Imagine someone hovering over you as you crouch down.
Once you get over any fears that you may have of someone bearing down on you you would probably do the following:
- Flatten your feet and take a shoulder-width or wider stance.
- Drop your hips to a quarter squat by pushing your butt back.
- Stick your chest out to show dominance and lack of fear.
- Draw your elbows into your sides using your lats!
- Bring your hands close and in front of your chest.
Take a look at these random movement pics and videos and notice the power position in all of them.
Without this position less force is generated, less strength is built, and more injuries are caused.
In ALL of these you will notice the following:
- Body center of gravity is centered around or over the object.
- Elbows are pulled in tight.
- A shoulder-width or wider stance is taken.
- The object is kept close to the body - any horizontal translation from the body is more strength lost and wasted.
This position will dramatically improve jumps in all directions, sprints, hits, and bumps.
Your body was designed to generate force from this position.
Do you use this in your training already?
Did I miss something?
Try it out and let's hear what you find out.
Post comments and questions in the comments below.
Stronger every day,
Chacon Performance Training