Working out at home with limited gym equipment has become a norm in the last year, but that shouldn’t mean having to compromise or reducing the ways you are moving your body. In a new video, Kelly Starrett, a mobility coach and founder of The Ready State, provides some advice on how to increase explosive motion in your at-home training.
“The effectiveness of your system is about having movement choices, and one of the things that we see regularly is that many of our athletes who aren’t coordinated or don’t have intramuscular coordination, always need to have a counter-movement,” he says. “Does thinking ‘do I have a counter-movement’ mean that I have incomplete movement control development? Tissues need to concentrically fire, isometrically fire, and eccentrically fire.”
Something Starrett has identified in a number of the athletes he works with is a struggle when generating force from a dead stop.
“Sometimes there is a dearth of eccentric loading in the hamstrings,” he continues. “Those athletes aren’t getting some of the high rep benefits of eccentric loading. But if I only have kettlebells, sometimes I might be missing the advantages of moving from a dead start.”
He recommends picking up a dumbbell and trying the muscle snatch, essentially a dumbbell snatch from a hang position. “A muscle snatch gives me the opportunity to work in these mid-range positions. When people are doing things from the hang, they’re always having to dip and start… The dumbbell is a really powerful tool to be able to get this motion of a lot of internal rotation, like the kettlebell, but we can do a little more with upright torso loading. We can practice jumping and dipping with an upright torso.”
Starrett is a fan of performing the snatch with a pause. “It teaches isometric control, being able to feel what’s going on in the feet, and then when they’re set, boom, being able to go in a single motion,” he says. “It’s easy to add skill into your basic programming with some of the movements that you’re doing… Make sure that at least sometimes you’re putting in some pauses, so that you can make sure you have good starting power.”
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