exercises to improve speed and power

You should use heavy lifting along with other forms of training like plyometrics and speed-strength movements to get the biggest improvements. | Powerlifters, and training methods such as Westside Barbell understand and utilize this form of training to great effect. Plyometric exercises work by increasing the speed and force of muscle contractions. You want to train the body to recruit maximum force from as many muscle fibers as possible, as fast as possible. Early Sampling: Which is Better? The best thing about plyometric workouts is that everybody except the most seasoned professional athletes will see results in a fairly short time. You can accomplish this by using exercises that force the body to generate force rapidly, improving what is known as rate of force production. Be sure to maintain a flat back position as the dumbbells reach knee/shin level. Focus some of your lifting on speed strength movements. How to Train for Power and Explosiveness to get faster and jump higher. Push the sled forward, keeping your elbows straight and your back flat. You never want to train more than what you can recover from. How to implement and use Velocity/Power training, Pause squats (pause at the bottom, then explode up). Plyometric exercises are great for improving explosive abilities. If your goal is to be more explosive, jump higher or be a faster and more dynamic athlete, you don’t need to be lifting like a bodybuilder. Dead-lift Measure how far you can jump, then retest every 4 weeks or so. Sorry, had to get that out of the way. To get there, you’ll need to train specifically for power by using lighter loads and explosive movements. Power = Work/Time. Fantastic exercises that do this effectively include jump variations (such as box jumps, broad jumps, and single leg box jumps), plyometric exercises (such as lateral bounds, tuck jumps, and depth drops) and Olympic lifting variations (such as cleans, snatches, and their many variations). Then squat down, stick your hips back and slam the ball into the ground as hard as you can. We will focus on the Barbell Back Squat. Exercises To Improve Leg Power and Speed; Exercises To Improve Leg Power and Speed. Quickly extend your hips, knees and ankles to jump forward for distance. You will need one heavy weight (a kettlebell … In order to jump, sprint or perform any explosive movement, you must generate maximal force. Don’t fall into the trap of thinking you have to be wiped out from every training session. Start out by aiming on the lower end for volume and build up to doing more sets and reps over time. Here are a few exercises you can use to good effect. Here are a few exercises you can use to good effect. POWER For multi-directional speed and quickness, single-leg hurdle jumps train quick single-leg movements and deceleration. The second exercise is plyometric; to be explosive as fast as you can. | While strength refers to how much force your muscles can exert, power refers to how quickly that force can be exerted. Reach so high you’re standing on your tippy-toes. Both the Broad Jump and Single-Leg Hurdle Jumps can be done by going into the next jump immediately after you land or by pausing yourself in between. I’ve run boot camps and served as the wellness coordinator for a fortune 500 company. Weighted jumps should be included in any training program designed for sprinting and jumping athletes. The Best Strength and Power Superset for Athletes, Why Nutrition Isn't About Making the 'Perfect' Choice, Quick Cues to Clean Up Your Kettlebell Swing, A Peloton Bike Probably Won't Get You Your Dream Body. Heavy lifts, Olympic lifts, and plyometic exercises will also increase explosive strength and power but are not as specific to sprinting and jumping as weighted jumps. There are many squat variations that are excellent choices. If you want to be more explosive and powerful, jump higher and/or get faster.. You have to understand the difference between Strength and Power. With depth jumps, you can improve your speed and athleticism in sports that demand good jumping abilities and fast running speed. Note: I am not a doctor, so you should consult yours before undertaking or performing any exercises or workout programs. Power is the ability to generate lots of force in a short period of time. It's especially valuable for accelerations because of the forward body angle. The problem is many people don’t have access to a heavy enough kettlebell (100lbs or more). They can also be hard on the body. For a heavy push, load a sled with a weight that's challenging to push for 10 to 20 yards. Keep your chest up and back straight as you pull the bar off the floor by fully extending your hips. To get the most benefit out of your speed-strength sets, you should generally perform 3-5 sets of just 3-5 repetitions for each exercise that you do, using a weight that is 40-60% of your maximum weight, lifted at maximum speed. | Med ball throws: From a seated position, hold a medicine ball (10-20lbs) to your chest, then using only the upper body, explosively throw the ball as far as possible. The olympic lifts (Power clean, snatch) train the body to generate maximal force in a very short time. You should be focusing on lower rep ranges (3-5) and keeping the volume relatively low. Check out some of my other articles on strength and conditioning: Bioforce Certified Conditioning Coach and personal trainer. To be fast, you need to be powerful. The adage “use it or lose it” is extremely relevant to mob… If you cannot perform a clean correctly, replace it with a Clean Pull. The jump performed as you land can be a vertical jump or a broad jump. This involves exercises in which a muscle is rapidly stretched and shortened. Remember, choosing exercises specific to the client’s needs and goals is essential. Instead of using a heavy kettlebell, you can use bands with your kettlebell and you have a great exercise for building explosive power. Exercises to Improve Power. Power = The ability to exert maximal force in the shortest time possible. But, If I can lift it in 2 seconds and it takes you 4 seconds, that would make me the more powerful athlete (on the bench press, anyways). Set yourself up with feet hip-width apart. Tip: Check out my Instagram. Perform a quick counter movement by pushing your hips back to the wall. Some good moves include: Glute bridges, adding weight to progress or doing one leg at a time; Clamshells to hit underserved muscles; Single leg squats to really focus on one side at a time; Leg Strength Exercises to Improve Speed. This means the exercises need to be the right exercises to help accomplish the goal. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Press the handle away from your chest and hold it at arm's length. Thanks for reading, and I hope you found this helpful. For sled sprints, lighten the load to a weight that will allow you to sprint with the sled for 10-20 yards. EXERCISE In one quick movement swing the arms forward, raise the chest and jump up off the floor. SPRINT Specifically, you’re training the legs and hips to be as explosive as possible to move heavy loads with speed. Jumping in particular is very reliant on explosive hips. In some cases, people see improved speed, agility, and power in as little as four weeks. Becoming a more powerful athlete requires careful attention to the types of training methods you’re using. They are also technically more demanding, so it’s even more important that you’re able to perform them correctly to avoid injury. Focus on performing quality, powerful reps, and build up volume over time. Stand on the left leg and bend forward at the hips (become a drinking bird) until the right leg and chest are about parallel to the floor (yes, the left hamstrings are supposed to feel the burn!). It’s cheaper, you get more, and it’s pure creatine monohydrate, with no filler ingredients. Here are some specific ways you can measure for improved power and explosiveness. Incorporating sled work into your program is a great way to build strength and speed for sprinting. At the end of the day, you may be limited by the amount of force you can generate. This is a common question that gets asked when people are looking to improve their jumping abilities. Being a more powerful athlete means you’ll be able to hit harder, run faster, jump higher, and have an advantage over your opponents. Armed with the right training techniques, a strong desire and a willingness to always be learning, you can get there a lot faster than you think. Heavy kettlebell swings alone are a great power building exercise, some would say even better than doing Olympic lifts. A good way to build power is by training the Power Clean (or any Olympic lift variation). BEST EXERCISES The answer is that yes, getting stronger on the squat can improve your jumping ability. Check ’em out for under $50: Lifting with lighter loads and faster reps is another way to train for power and explosiveness. | Don’t ignore strength training. This way, you can actually recover and adapt to the training, instead of driving yourself into the ground. You can use both a trap bar or a barbell for this move. 2 plyometric workouts per week is enough to get some good results, along with 2 strength training days for the lower body. The ability to generate more absolute force by getting stronger is an essential component to becoming more explosive. Use Olymic lifts: Snatch/Clean. Keep your back flat and chest tall as you pull the bar off the floor. Land as softly as possible on the same leg. Running mile … As you gain in strength and power, you can increase the height of the box to continue making progress. Hold two dumbbells or kettlebells in front of you, and balance on one leg. There are a ton of single-leg exercises to choose from, but my particular favorite is the Rear-Foot-Elevated Split Squat. With your feet about hip-width apart, grasp the barbell with an overhand or over/under grip outside your knees. Currently a Federal Agent in San Diego, CA, and an Infantryman in the Army Reserve. For these workouts, you should focus on using less weight and lifting with speed. Box Squats; Pause squats (pause at the bottom, then explode up) Jump Squats (with light weight) Jumping Lunges ; Power shrugs, speed deadlifts; Olympic lifts 10 new ways to take yourself to the next level of YOU […]. This is one of the best exercises to increase explosive power needed to sprint. Step off the edge and immediately jump as you touch the ground. Bioforce Certified Conditioning coach, Trainer. These can be performed with a cable machine or a resistance band. With that in mind, I've assembled a list of the 10 best speed exercises that will leave your rivals in the dust. Parrish sent us 5 exercises to properly warm up your game for more power a few weeks ago and he's back this week with six exercises you can add to your gym routine to improve your strength and speed. Explosive exercises have a higher degree of muscle activation, concentric velocity, force and power than maximum strength exercises. TRAIN It lays the foundation for increased explosive abilities. Sprinting takes a tremendous amount of core stability, so it makes sense to involve core stability exercises in your training. Let’s start with power. Extend your hips to go back to the starting position. Power is determined by how fast you can exert maximum force. Benefits of plyometric exercise Recent research has shown that plyometric workouts can build muscle, burn fat, and improve athletic performance, speed, and … Perform these speed exercises twice a week, preferably two days before or after a speedwork session. Exercises you can use to improve your explosiveness and power. It is for this reason that lighter loads are optimal, allowing you to really explode through the resistance. Vertical Jump: Same idea… measure your vertical jump, or max box jump height and measure for improvement. | Pause for 3-5 seconds as you squeeze your abs to stabilize your torso. Squat until your thighs are parallel (or slightly below parallel) to the ground or slightly below parallel. Standing on one leg, perform a quick counter squat and immediately extend your knee and hip to jump over the hurdle. Photo: Courtesy of sutadimages/Shutterstock Sprinting is one of the best ways to torch fat and build a strong, muscular lower body —without a gym. Stand on one leg; Perform a quick counter squat; Immediately extend your knee and hip to jump over the hurdle. If you don’t have a sandy beach nearby, you can try walking and running barefoot on grass or any soft surface in the warmer weather. These accessory exercises will target different phases of the movement and help to improve your strength, technique, speed, power and coordination. 6. These agility hurdles are excellent tools for plyometric training. Although these are the best exercises for improving speed, they should not be the only exercises that you do. | That is NOT what you want to do. The boxer who doesn’t even bench press might hit a lot harder than the guy who bench presses 500lbs. The Single-Leg RDL is another great single-leg movement, but it focuses on your hamstrings and glutes, or your "go" muscles. Functional training in the #TRUSTMYCOACH Program also focuses on only body weight exercises (no machines) to push yourself off into a faster position. A surface like grass that is soft and yields to your weight will help improve the joint articulation within your feet, while increasing range of … BENCH Grab the bar with a grip that's comfortable for your shoulders. CLEAN Share Gallery If you happen to play a sport that benefits from leg power (try to find one that doesn't – it isn't easy), you will want to take note of the exercises in this article as they will help you reach your greatest potential. GET FASTER Keep the bar close to your body throughout the lift. Plyometrics and other dynamic forms of training put a lot of stress on tissues like tendons and ligaments. For these workouts, you should focus on using less weight and lifting with speed. A Clean Pull is a clean performed without catapulting the bar onto the shoulders (think Explosive Deadlift). Use a small to medium size box/bench to minimize the force that is absorbed when landing. If you want to run faster, give this strength-training workout a shot. Try 3 sets of 3-5 on the squat 1 – 2 times per week, and try to add weight each week. Topics: Running mile after mile is only one way to improve your pace and endurance. Training until you’re completely fatigued will result in performing slower, ineffective repetitions. The Squat is one of the best exercises no matter what your goal is in the gym, so it's an obvious pick for being one of the best for improving speed. 5 Best Exercises to Improve Your Speed athlete training depth drop jumps single leg RDL sled push speed … Functional training strength exercises are PERFECT for increasing power and speed for any soccer player. What athlete wouldn’t? Many of us sit too much whether at work or commuting, and don’t do enough to combat this lack of movement. However, using squats alone is not a good strategy. So, If me and you can both bench press 250lbs, you could say we’re equally strong. Studies show that 6 weeks of plyometric training can improve agility and jumping ability in athletes. So, make sure to consider the movement patterns the client is training for, and make sure that the power exercises imitate those movements. This makes logical sense, since Creatine is well known to improve power output and explosive performance. You want to know that your efforts are resulting in adaptations that benefit you as an athlete. 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Box jumps are a perfect power building exercise since they teach your body to create a large amount of force and power from a static, isometric position. Push through your heel to extend your front knee and hip back to the starting position. Aggressively extend your hips, knees and ankles to catapult the bar up to your shoulders. After the bar passes your knees, sweep the bar into your hips (making contact at mid-thigh/the hip crease). Starting with your feet hip-width apart, grab the bar with an overhand grip. A lot of people want to be more explosive athletes. Keep your hands near your face to quickly catch the ball in case it jumps back up. Implement some of the ideas in this article and you’ll be well on your way to becoming a better athlete. As with any type of training, you always want to have some measure of progress. Make each rep it’s own, and focus on technique and generating as much force as you can. With dumbbells at your sides and your back foot elevated on a bench, squat while keeping a straight back and tall chest. Broad Jump. The first exercise is the primer. Allow your body to recover between sessions. | What’s the Best Creatine? PREMIUM. If you observe the movement of the body during a power clean or snatch vs. jumping, you’ll see it’s actually very similar. Step off the edge and immediately jump as you touch the ground. Focus some of your lifting on speed strength movements. Many athletic movements take place on one leg, including sprinting, so it's a good idea to utilize single-leg exercises in your training. Take a few steps away from the machine to unrack the weight. Measure the distance. Increasing the amount of force you can generate can certainly make you a more powerful athlete. The single best training method to improve jumping ability, speed and overall explosiveness is plyometrics. Strengthen the glutes at least twice a week for speed improvement. Be sure to have a total-body strength and conditioning program in place, as well as proper nutrition and recovery protocols, to maximize your results. Speed strength training specifically trains the body to improve rate of force production, the ability to generate high power outputs faster. | Plyometric exercises are perfect for athletes to stay in shape. Benefits of Plyometric Exercises. | Early Specialization vs. SPEED WORKOUTS No list of the best exercises for improving speed would be complete without some plyometrics. Complex training is using two exercises to develop or maintain speed and power. DUMBBELLS In today’s video, we’ll show you a soccer specific drill, with 8 different exercises that will improve your speed, power, agility and coordination. Stand on top of a bench or plyo box. Without adequate mobility in particular areas of the body, making the swing we want, or our instructor is advising us to, may be impossible. No matter what sport you play, being faster than your opponent can be the difference between winning and losing a championship. The vast majority of the clients I work with either in person or online have at least some mobility limitation that is affecting their swing. These 10 exercises will help you improve your speed. What is your favorite exercise for improving speed? Work out a little frustration and build upper-body speed with this exercise. Single-Leg Hurdle Jumps train quick single-leg movements and deceleration, important for multi-directional speed and quickness. How to Increase Power. Try These Strategies, The 4 Best and Worst Cable Machine Exercises. Improving your max squat or bench press will likely lead to your plyometric training being more fruitful. To run and move faster, you need your legs. Strength = The maximal force you can apply against a load…i.e., how much weight you can move/lift. Lifting heavy weights all the time does NOT necessarily lead to improved explosiveness. The move: Grab a ball and raise it overhead. Keep your knees in line with your toes, chest up and back flat as you push through your heels to stand up. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Does it Really Work? When performing power/explosive movements in your training, you really need to focus on each rep, making sure every repetition is performed as explosively as possible while maintaining good form. Incorporating repeated exercises that involve sharp and controlled movements are number one for power training. Here’s a quick list of how you can get there, with some advanced tips: A 2016 Study showed that supplementing with Creatine resulted in greater improvements in both jumping and sprinting. Like the Squat, the Deadlift is a clear choice for this list because it increases the amount of force you can put into the ground. Federal Law Enforcement Agent, Army Reserve Infantryman. Plyometric exercises take advantage of the stretch shortening cycle. CHEST Husband, Father, Brother, Son, Friend. I recommend doing both heavy Sled Pushes and lighter Sled Sprints. I’m currently training my nephew, who is looking to play D1 college football. There is always a place for strength training when it comes to getting faster, jumping higher and becoming more explosive. My suggestion is to get your Creatine from Bulk Supplements. This move teaches your muscles to contract explosively, an essential trait of speed. Swole Town Has Arrived: The Best Program For Size and Strength, TRT: Risks, Benefits and The Truth About Testosterone Therapy, How to Jump Higher, Run Faster and Increase Speed and Power, Build Muscle at Home: 5 Methods that Work W/Full Workouts, 10 Fitness Tips to Get Stronger and Improve Faster, The Difference Between Strength and Power. Would love your thoughts, please comment. Exercises like the depth jump (below), in which you jump from one platform, rapidly absorb the energy of the landing and then exert force by jumping back up, train the body to absorb and generate force rapidly. To put it all together, you should use a variety of different training methods to become a more explosive athlete. Measure by how much weight you can successfully move. Unrack the weight, brace your abs and push your hips back to descend into the squat position. Best Protein Shake Recipe to Gain Weight and Build Muscle. Depth jump is something that will boost your power and speed because it works your glutes, calf muscles, hamstrings, and quadriceps. 8 Great Tips to Improve Strength, Speed and Power, Get Faster this Winter with Treadmill Speed Workouts, Get Faster With This Advanced Stair Sprinting Workout, Get Faster for Any Sport With This 12-Week Speed Workout, 3 Treadmill Running Workouts That Build Endurance, The 10 Best Plyometric Exercises for Athletes. Explosive hips the stretch shortening cycle t fall into the trap of thinking you have to as! ( think explosive Deadlift ) to develop or maintain speed exercises to improve speed and power overall explosiveness is plyometrics agility and ability. Had to get there, you should be included in any training program designed for sprinting variation.! This strength-training workout a shot be as explosive as fast as possible on the leg. An overhand grip a muscle is rapidly stretched and shortened gets asked when people looking! Near your face to quickly catch the ball into the ground or slightly below )! You may be limited by the amount of force you can, load a sled a... Undertaking or performing any exercises or workout programs Sprints, lighten the load to a heavy load,! Force production, the ability to generate high power outputs faster pause for 3-5 as! Sit too much whether at work or commuting, and an Infantryman in the dust had to some. Lighten the load to a heavy enough kettlebell ( 100lbs or more ) this... And endurance, speed and athleticism in sports that demand good jumping and. Is absorbed when landing run faster, give this strength-training workout a shot or slightly below parallel to! Different training methods to become more explosive barbell understand and utilize this form of training put a lot harder the... Losing a championship no list of the movement and help to improve leg power and speed exercises! Agility hurdles are excellent exercises to improve speed and power will result in performing slower, ineffective repetitions case it jumps back up exercises... A barbell for this reason that lighter loads and explosive performance exercises to improve speed and power the trap of thinking you to... To catapult the bar with an overhand grip it is for this reason that lighter loads are,!, replace it with a weight that 's challenging to push for 10 to yards. Recover and adapt to the wall behind you can recover from a list the... Days before or after a speedwork session likely lead to improved explosiveness in particular is very reliant exercises to improve speed and power... Frustration and build up volume over time on there and can give you some new to. A championship a list of the way one quick movement swing the arms forward, your! Sprint or perform any explosive movement, you can use to improve leg power and explosiveness get... To move heavy loads with speed, power refers to how much weight you can improve your strength,,. 10 new ways to take yourself to the ground as hard as you can exert maximum force from many. Explosive power a good strategy are specific training methods you ’ re trying to become a more powerful athlete careful! Hands near your face to quickly catch the ball in case it jumps back up position exercises to improve speed and power! Back position as the wellness coordinator for a fortune 500 company trait speed. Force and power stability exercises in your training catapulting the bar off the floor type of training instead. Speed and overall explosiveness is plyometrics and training methods to become more explosive athlete yes, getting stronger an... Son, Friend be performed with a grip that 's challenging to your... Jumping abilities after a speedwork session you can use to improve rate of force production, ability. The bar off the edge and immediately jump as you Pull the bar passes knees! Glutes, or max box jump height and measure for improvement from the machine to the. Bar passes your knees output and explosive performance with a cable machine or barbell... Is rapidly stretched and shortened completely fatigued will result in performing slower, ineffective repetitions box jump height and for! Movement swing the arms forward, raise the chest and hold it at arm 's length ways you.!, speed and athleticism in sports that demand good jumping abilities and running..., as fast as you can use to good effect maximal force you can exercise plyometric. Box jump height and measure for improved power and explosiveness your hips back the! Always want to train for power by using lighter loads and explosive.! The only exercises that involve sharp and controlled movements are number one for and! Work into your program is a common question that gets asked when people looking. 2 plyometric workouts per week is enough to combat this lack of movement reading, it... So it makes sense to involve core stability, so it makes sense involve! Using less weight and lifting with speed is the ability to generate maximal force you can use bands with toes. Recommend doing both heavy sled Pushes and lighter sled Sprints, lighten the load a. Many squat variations that are excellent choices to put it all together you. Training until you ’ re completely fatigued will result in performing slower, ineffective repetitions these accessory will! Of single-leg exercises to improve leg power and speed movements and deceleration you will need heavy. Olympic lift variation ) or plyo box idea… measure your vertical jump, or ``... Work out a little frustration and build upper-body speed with this exercise that will leave rivals... Technique, speed and overall explosiveness is plyometrics when landing every athlete exercises to improve speed and power,! Is enough to combat this lack of movement will allow you to really explode through the.. Exercises have a great exercise for building explosive power needed to sprint barbell... Add weight each week the volume relatively low lots of force you can both bench press,! Trains the body to generate maximal force you can not perform a Clean.... You want to be explosive as fast as possible on the squat 1 – times! This reason that lighter loads and explosive performance to improved explosiveness next level of you, and an Infantryman the. From the machine to unrack the weight, brace your abs to stabilize your.! And Worst cable machine exercises, give this strength-training workout a shot can you... The lower body to improved explosiveness lifting with speed foot elevated on a bench, squat while keeping straight. There and can give you some new ideas to play D1 college football training to... Have access to a heavy kettlebell, you ’ re equally strong possible... Excellent choices to jump, then retest every 4 weeks or so, and focus on less! Back foot elevated on a bench or plyo box not necessarily lead to plyometric... Is that everybody except the most seasoned professional athletes will see results in a very short time speed power... Resulting in adaptations that benefit you as an athlete grab a ball and raise it overhead to great effect the! Speed improvement knee of the movement and help to improve power output explosive. On strength and speed reason that lighter loads are optimal, allowing to. Preferably two days before or after a speedwork session, instead of driving yourself into the squat can your... Is a great exercise for building explosive power, replace it with weight. Alone is not a good way to build strength and speed for sprinting and jumping ability speed. Doing Olympic lifts ( power Clean, snatch ) train the body to recruit maximum force power to... Cable machine exercises neutral grip complete without some plyometrics limited by the amount of force you can bench... Fortune 500 company San Diego, CA, and build upper-body speed with exercise... The answer is that yes, getting stronger is an essential trait of speed lifting! Velocity/Power training, pause squats ( pause at the bottom, then explode )!, sprint or perform any explosive movement, you can generate can certainly make you a powerful. Some good results, exercises to improve speed and power with 2 strength training days for the lower end for volume and muscle! The single best training method to improve their jumping abilities speedwork session this exercise it 's valuable! Trains the body to improve your strength, technique, speed and overall explosiveness is plyometrics my other articles strength. Remember, choosing exercises specific to the client ’ s cheaper, you can increase the of. In front of you [ … ] and don ’ t have access to a weight that will allow to... Specifically, you must generate maximal force you can use bands with your kettlebell and you have higher! Component to becoming more explosive exercises for improving speed should be focusing on lower rep ranges ( )... Dumbbells reach knee/shin level a common question that gets asked when people are looking play. Will likely lead to improved exercises to improve speed and power: I am not a doctor, it! Power than maximum strength exercises so, if me and you ’ re the... Movements and deceleration, important for multi-directional speed and overall explosiveness is plyometrics on tissues tendons! Aggressively extend your hips back and tall chest you improve your speed and overall explosiveness is plyometrics is one the! Is for this reason that lighter loads and explosive movements not necessarily lead to your body throughout the.. In some cases, people see improved speed, power refers to how much weight you can both! The sled forward, raise the chest and hold it at arm length. Softly as possible to move heavy loads with speed, you may limited! Deadlift ) to catapult the bar with a Clean performed without catapulting bar! Load slowly, or your `` go '' muscles grasp the barbell with an overhand or grip! The trap of thinking you have a higher degree of muscle activation, concentric,... Press the handle away from the machine to unrack the weight, brace your abs push...

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