Leg Workouts – 6 Ways to Build Explosive Strength & Raw Power Out of the Hole

The hole is the dark place at the bottom of the movement during different variations of Squats & Cleans. If you are a CrossFitter, or a lifter of any kind, you will know it, and you need to know how to get out of it!

Leg workouts are vital to build strength and power. You move into the hole when you squat down to full depth, before you drive the weight back upwards again. Think about when you catch a Snatch at the lowest position, or reach full depth on a front Squat for example, that is the hole.

It is at this point, that you MUST HAVE explosive power and strength in order to control the weight, stand up again, and complete the movement. These 6 ways will help you build explosive strength and power out of the hole, and are highly beneficial for improving any of the following exercises:

  • Clean
  • Clean & Jerk
  • Squat Clean
  • Front Squat
  • Back Squat
  • Overhead Squat
leg workouts

Squatting back up out of the hole

LEG WORKOUTS – ACCESSORY WORK:

1. DEAD SQUATS

With Dead Squats, you begin the movement already in the hole, and then explode upwards to finish the Squat and complete the exercise. Here, your body is instantly placed in a physically stressful position – fully loaded and already in the hole – and forces you to activate your core, legs and body.

  • Positioning is vital: take the time to position your feet correctly; as once you take the weight of the bar and control it with your own body, you will have little opportunity to correct your form.
  • The primary objective here is speed and power. Stand up quickly and explode back up to a standing position. Start this with the empty barbell whilst you get the hang of the movement and how it feels to load the bar from this position.

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