You may wonder what exercises American Ninja Warriors do to become so explosive. The best power move you may not be doing is the basic dead lift. This simple three-step power move is a superstar at training your backside and can make you up to 50 percent more explosive and powerful. With that type of result, you can get ready to compete in American Ninja Warrior.
Benefits of Dead Lifts
Doing dead lifts improves your knee extensors and flexors – the benefit is increased joint strength through high momentum moves such as bending and flexing. This translates into helping you jump higher and move faster. Do five sets of five reps twice a week for 10 weeks to fully net this turbocharged effect and get ready for America Ninja Warrior.
Doing the 3-Step Dead Lift
- Stand just behind a loaded barbell. Start with 65 – 85 lbs and move up from there if it feels light. With feet hip-width apart, bend the knees and grab the bar with an overhand grip just outside of the legs. Keep back flat, hips lifted, and butt back.
- Begin to straighten to a standing position. On the way up, draw the bar as close to your shins as you can without rounding your back. Thrust hips forward and squeeze glutes at the top of the movement.
- Pause for a moment or two and reverse the movement to complete your first rep.
Do five sets of five reps twice a week for 10 weeks.
Source: Facts revealed in a study conducted by the Journal of Strength and Conditioning Research team. Published in SHAPE Magazine 2015.