• Top Moves For Developing Power: Health And Fitness Magazine Feature

    By The W10 Team
     

    Our November feature in Health And Fitness Magazine.

    This month, expert trainer Jean-Claude Vacassin, owner of W10 GYM, shows us the top moves for developing power.

    1. DUMBBELL THRUSTER

    BENEFITS: This is a total-body exercise that combines two compound movements — a front squat and overhead press — giving you more bang for your buck. It’ll not only work your thighs, hips, shoulders and triceps but will also boost your cardio fitness and your power.

    - Grab a dumbbell in each hand and hold them just above your shoulders with your palms facing each other.

    - Stand with your feet shoulder-width apart.

    - Lower into a squat by bending your knees and lowering your hips until your thighs are at least parallel to the floor.

    - Push yourself back up to the starting position, while pushing the dumbbells straight up above your head and thrusting your hips forward.

    2. SANDBAG HIGH PULL

    Benefits: This is another extremely effective power developer. The high pull also hits the whole posterior chain: hamstrings, glutes and lower back.

    - Stand over the sandbag, as if you’re going to deadlift, and grab it with both hands.

    - Explode powerfully upwards, extending your hips fully and pulling the weight quickly up to your chest/chin height.

    - Try to use the power generated through your hips to do most of the work. Your elbows should be high at the top of the movement.

    - Return the sandbag to the floor and repeat.

    Sandbag high pull

    3. BOX JUMP

    Benefits: Jumping increases your strength and muscle tone, and builds both upper-body and lower-body strength. Box jumps force you to jump high enough that you have to use every muscle in your legs to get you up onto the box.

    - Begin with a box of an appropriate height one to two feet in front of you. Stand with your feet shoulder-width apart.

    - Perform a short squat in preparation for jumping, swinging your arms behind you. Rebound out of this position, extending through your hips, knees and ankles to jump as high as possible.

    - Swing your arms forward and up.

    - Land on the box with your knees bent, absorbing the impact through your legs.

    - You can jump from the box back to the ground or, preferably, step down one leg at a time.

    Box jumps

    4. MEDICINE BALL SLAM

    Benefits: The medicine ball slam is a simple exercise that’s hard to mess up, so it’s great for all fitness levels. It’s excellent for developing power, strength and speed.

    - Hold a medicine ball with both hands and stand with your feet at shoulder-width, knees bent.

    - This will be your starting position.

    - Raise the ball above your head, straighten your legs and fully extend your body.

    - Bending your knees, slam the ball into the ground directly in front of you as hard as you can.

    - Receive the ball with both hands on the bounce and repeat the movement.

    Medicine ball slam

 

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Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.

 

Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428