The Deadlift and Depth to Broad Jump Superset, as performed here by RJ @rj_aron_4 of Evolve Fitness S&C and multi-sport athlete for Collingswood High School @colls_hs, can be one of the most effective exercises for improving both lower body strength and power.
Combining a heavy deadlift with a bodyweight broad jump can result in a tremendous increase in power due to our body’s adaptation to the heavy weight of the deadlift transferring over to our broad jump. A good analogy is to think about is if we were to hold 1,000 pounds in our hands, put the weight down, and then pick up 100 pounds. The 100 pounds would feel like nothing because our body was used to holding the 1,000 pounds. As a result with these heavy deadlifts combined with broad jumps, it is a lot easier for RJ to jump that much further after his body has adapted to holding the heavy weight on the barbell. In addition, with the fast-twitch muscles used to perform the broad jump this should elicit a greater strength performance when RJ goes back to perform his next set of deadlifts.
An awesome aspect about the landmine deadlifts RJ is performing with a handle is that the weight remains close to our body and in between our legs allowing for a strong shoulder position and forces our knees out to the side. Another great component is that these can be performed in an eccentric isometric fashion where RJ is able to pause before the weight hits the floor, further increasing the tension and improving the flexibility in his legs.
The broad jump variation that you see RJ performing here off of a box is a progression for a traditional broad jump starting from the ground. The benefit of this variation is the intense pre-stretch that RJ is putting on his muscle through dropping off of the box and landing on the ground before he jumps, thus just like stretching a rubber band before you let go, he is able to generate much more power. For RJ specifically as a baseball pitcher this can be extremely helpful in being able to push harder off the rubber when pitching.
(Fill my cup O Lord),is a metaphor used in some of the psalms. It kept coming to my mind while I was making it so I decided it worked well with my pitcher. This is my first attempt at making a pitcher. #handmade#pottery #pitcher#ceramics#scripture
⚡️💥Glute Bridge Variations💥⚡️
As athletes we tend too or can get stuck in extension due to the nature of our sport. If this goes unnoticed or without correction it can lead to performance and health issues later down the road.
Here are 4 Glute bridge variations that I like to use when an athlete is stuck in extension or has an excessive anterior pelvic tilt.
Video 1- Traditional Glute bridge with ISO hold
Video 2- Glute Bridge March
Video 3-Glute Bridge W/ Reach over
Video 4- Glute bridge walkout
Don’t be Picture 6!!! Athletes need to be strong from head to toe, inside and out. .
When doing bridges few 🔑’s to remember:
-tilt pelvic posteriorly to start
-start with feet under knees
-keep ribs from flaring up
-drive up through heels
@lululemonmen @nikebaseball@nike@nbbaseball ..............................................................................
So sad to hear that @cc_sabathia will be leaving baseball after this coming season. He’s left a tremendous legacy and people like him don’t come around all the time. Thanks for all the memories CC!!
What’s your favorite CC memory?