When you think of explosive moves, lower-body plyometric exercises probably come to mind. But there’s just as much of an opportunity to build explosiveness in your upper body and master moves like the clapping pullup, or even the muscle-up.
Moves like these will set you apart from average gym-goers and are sure to impress pretty much everyone, but training for them isn’t always the most intuitive process.
Hold a medicine ball overhead and, in one motion, propel the ball to the floor, using your entire body.
Perform sets of 6 to 15 reps.
Perform a basic pushup but with enough force so that your hands leave the ground. Do not clap them, though.
Perform sets of 6 to 10 reps.
Find an empty field or gym with a high ceiling. Holding a med ball in a full squat, fully extend your body and launch the ball behind you.
Repeat for sets of 4 to 6 throws.
BY LEE BOYCE, CPT