Exercise of the Week: Lower-Body Power Combo

Learn how to perform the lower-body power combo that NHL forward Nail Yakupov uses to build his skating stride power.

The STACK Exercise of the Week will help you improve your overall sports performance—including strength, speed, conditioning and flexibility. This week we highlight two exercises that develop lower-body power.

Who's Doing It

  • Nail Yakupov, Edmonton Oilers forward

Muscular Benefits

  • Increases lower-body strength and power

Sports Performance Benefits

These two exercises are designed to increase the amount of force you can put into the ground, producing a more powerful running or skating stride and allowing you to accelerate faster to your top speed. They improve your ability to battle with an opponent and use your lower body to generate force when shooting a puck, throwing a ball or jumping for a rebound.

Explosive Combo How To

Perform Prowler March immediately after Hang Clean. Rest for two to three minutes before starting the next set.

Hang Clean

  • Grip bar slightly wider than shoulder-width and hold it above your knees with your back straight, chest up and core tight
  • Explode up by fully extending your hips, knees and ankles and forcefully shrugging
  • Pull bar up, keeping it close to your chest
  • Drop under bar in quarter squat, catching bar on front of shoulders with elbows forward
  • Fully extend hips and knees to drive out of squat
  • Lower bar to start position; repeat for specified reps

Sets/Reps: 5x3

Prowler March

  • Start with hands on sled and body at 45-degree angle
  • Powerfully drive legs into ground to begin marching
  • Push sled with marching pattern for specified distance

Sets/Distance: 5x20 yards

Coaching Points

Hang Clean

  • Keep knees in line with hips and ankles
  • Keep chest up and back flat
  • Accelerate bar as quickly as possible

Prowler March

  • Keep hips forward and body in straight line
  • Drive feet into ground

Photo Credit: Getty Images // Thinkstock

Topics: CHEST | EXERCISE OF THE WEEK | RUNNING | POWER | EXERCISE | SPORTS | CLEAN | STRIDE | FASTER | SPORTS PERFORMANCE | JUMPING | PROWLER