Exercise Demonstration Upper Body Power by Kevin Mullins | Date Released : 16 Jan 2020 0 comments Print Close Last time we discussed the importance of lower body power and why it needs to be trained. For that reason, this month’s blog is a bit shorter than the rest in our series, but it will still provide plenty of value. Before we cover why you should do upper body power exercises in your training programs and our favorite variations, let’s recap a few points. POWER = FORCE/TIME How to Train Power Power can be trained in two specific ways. We are looking at this from the 100-thousand-foot view and not diving into the specific exercises that can be done for power. High Velocity – exercises that lack external resistance (or use very little) are movements that train the ability of the body to move at a high rate of speed. Sprinting, jumping, and bounding fit here. Our time variable is usually very low. High Load – exercises that have significant external resistance (such as a Kettlebell Swing) will require more time to go from start to finish. However, due to the amount of load being used, there is an incredible expression of power taking place. Once again, our formula uses two factors to calculate power, and so a higher “F” value will counter a higher “T” value. It is important for you to own these factors as we move forward. Why Power for the Upper Body We normally see expressions of power produced by the lower body. We see movements such as running and jumping and assume that the big muscles of the lower body are best for power, which is true; however, that doesn’t mean we forget training the power potential of the upper body musculature. Look at throwing, swimming, rowing, and potentially bracing yourself in a fall as specific examples of the upper body executing power. Remember, power is the ability of the muscles and bones to accelerate or negatively accelerate forces. We either produce or reduce force. Everyone, from your favorite grandmother to a young pitching prospect, needs to develop upper body and core power capabilities. How CS1 Train for Upper Body Power Our unit has bars that run on the backside and steps on the opposite. We also have hooks on the unit for bands, bungies or suspension trainers. We integrate medicine balls, maces, kettlebells, and other means of resistance as well. We train upper body power by matching our client or athlete’s need with an exercise. An individual who throws or swims may pair upper body power rows with single stepping snatches. Our calisthenic friends may do bouncing plyometric pushups and hand switches to work the muscles of their core, wrists, and shoulders. At our core (pun intended), we are always matching the client output with the client input. We see needs, wants, and abilities and marry them to exercises meant to elicit results. We know you share that vision too. Back to top About the author: Kevin Mullins Kevin Mullins, CSCS is the Director of Product Development for The St. James in Springfield, VA. The author of Day by Day: The Personal Trainer's Blueprint to Achieving Ultimate Success is a former EQUINOX Master Instructor, Personal Trainer, and Group Fitness coach. He has presented for the NSCA, SCW Mania, and contributes content to PTontheNet, other websites, and his own page: KevinMullinsFitness.com. Full Author Details Related content Content from Kevin Mullins Mobility and Stability – Mastery is Mandatory Kevin Mullins | Articles Lower Body Power Kevin Mullins | Articles Partnering Up for Bigger Wins Kevin Mullins | Articles Declare Freedom with Your Fitness Kevin Mullins | Articles Core Training Done Right Kevin Mullins | Articles Bear Crawl Basics (It’s All in the Set-Up) by Pete Holman | Videos Building Golf Strength: Upper Body by LaRue Cook | Videos Improving Forward Shoulder Posture by Evan Osar, D.C. | Videos Mobility and Stability – Mastery is Mandatory Kevin Mullins | Articles Upper Body Power Kevin Mullins | Articles Lower Body Power Kevin Mullins | Articles Partnering Up for Bigger Wins Kevin Mullins | Articles Declare Freedom with Your Fitness Kevin Mullins | Articles Core Training Done Right Kevin Mullins | Articles Conditioning for Competition Kevin Mullins | Articles Better Fat Loss with Better Programs Kevin Mullins | Articles Please login to leave a comment Comments (0) Back to top