Basketball strength isn’t only about having a large body mass or ripped muscles.
The legs provide the majority of the strength required by a basketball player. You could get the idea if you’ve heard the phrase “Athletes are created from the ground up.”
Essentially, you require explosiveness. For most guys, this means being able to posterize opponents with their bounce. However, this is only the top of the iceberg.
Other vital talents, such as rebounds and blocks, fast change of direction, and speed, are unlocked by explosive strength.
Elite defenders like Anthony Davis and shooters like Steph Curry aren’t the strongest, but they’re explosive on defense and attacking the ball.
Of course, you may also include ability or skill in the equation. But today, I’m going to show you several underutilized workouts that can help you get stronger in the low post with consistency, form, and proper technique.
1. The Classic Squat
Have you ever had a coach or trainer tell you that squats don’t work for tall players?
Tall athletes, according to some experts, should avoid squats since they will not have the proper range of motion.
First, that is not quite correct. In my opinion, the squat exercise is still the best way for basketball players to gain strength. It’s a fantastic general compound workout.
It would target the proper muscles as long as you could descend into a 90-degree angle during back squats. You are not need to bend all the way down. In fact, with large weights, you shouldn’t go any deeper below the knees.
Furthermore, you may execute additional efficient squat variations like as front squats, goblet squats, or even bodyweight squats. A solid power rack is also a crucial piece of dependable equipment to protect you from damage during failure and to aid with form and technique.
Squatting improves the velocity of force, allowing you to jump higher, run faster, and change direction more quickly. This demonstrates that you will not only dominate beneath the bucket, but you will also see effects from the paint.
Squeeze the glutes and quads on the way back up to increase explosiveness.
2. The Romanian Deadlift
Being strong on the court does not include benching a ton of weight or developing biceps the size of Karl Malone’s.
You’re not a fitness model.
The posterior chain is one of the most important muscle groups to strengthen as a player. It not only improves leap, speed, and turning, but it also avoids serious injuries like ACL tears.
The Romanian Deadlift is one of the greatest workouts for working this group of muscles. It primarily works the glutes, hamstrings, and adductors.
The single-leg form improves strength and core stability even more. The movement improves balance, which is beneficial while landing, edging out in post fights, and finishing hard at the rim.
Furthermore, the single-leg Romanian deadlift with barbells corrects strength imbalances from left to right leg. Many players claim that they leap higher off one foot than the other, which is natural, but they should be educated to be as symmetric as possible.
The Romanian deadlift, when performed correctly, will help you acquire the core strength required to dominate on the court. Finally, it is more effective than the traditional deadlift.
Chin Ups, indeed.
Most young athletes prefer to bench or perform barbell curls, which is OK. The fundamental motive, however, is for the aesthetics of a buffed physique, not for strength training in any manner.
In basketball, pulling motions are more significant than pushing moves. The chin-up strengthens the upper back and biceps, which assist in clearing the boards and fighting in the paint.
Before you claim it’s boring, keep in mind that you must have the proper level of relative body strength to achieve a huge vertical jump. Not only lifting or squatting large weights in the weight room or at home.
So, if you struggle to accomplish high repetitions of chin-ups, pull-ups, and push-ups, you’re unlikely to notice a major improvement in your bounce or explosiveness.
Actually, you must incorporate this component into your training program in order to experience the full benefits of force-focused exercises like squats and deadlifts.
It’s no accident that little athletes like Nate Robinson and a slew of others are quick, explosive, and have an insane vertical jump.
4. Step Ups Dumbbell
This is crucial for men who have a significant imbalance between their right and left legs.
Like the single-leg Romanian deadlift, it balances strength in both legs as well as your entire body. It’s also an excellent plyometric workout that will improve your one-leg vertical leap.
You’ll also learn to produce force into the ground by pressing your foot into the box during step-ups. This simulates how you should plant before attempting a dunk or block.
Tip: Try to maintain your chest out and your knee up for around 2-3 seconds at the peak. The effect of the step-up on balance becomes apparent at this point.
5. Clean Pull
Last but not least, one of the most neglected workouts for developing explosive power is the clean pull. It’s unexpectedly simple to execute, which makes it a hidden treasure.
In an abrupt shrug motion, the clean pull targets the hips, knees, and ankles. Despite being simpler to learn than the full/power clean, its technique has a significant influence on force generation. However, after you master the clean pull, you may go to a power clean.
It is regarded as the supreme power workout for athletes, according to Daniel Payseur at Stack. Additionally, he describes how to correctly carry out this Olympic lift.
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