The Power of Power Training: Explosive Moves to Build a Body That Will Last a Lifetime

Lisette Marie

35. Lateral Barbell Jumps (Over the Bar)

Athlete tightening barbell plates in a gym, emphasizing fitness and strength. Photo Credit: Pexels @Victor Freitas

Lateral barbell jumps introduce a fixed, psychological barrier and require extremely rapid force absorption and production in the frontal plane. Stand beside a secured barbell (use light plates or a PVC pipe). Explosively jump sideways over the bar, land softly, and immediately jump back over. This continuous, quick-fire action focuses on the lateral elasticity and explosive drive of the hips, emphasizing quick ground contact time and agility. This is superior training for the change-of-direction power required in court sports like basketball and tennis.

36. Water Bag (Aquabag) Clean & Jerk

Aquabag. Photo Credit: Amazon.com @Amy

The Aquabag or water bag is a specialized tool that introduces maximum hydro-inertia—the shifting, unstable weight of water. Performing a clean and jerk with this tool requires far greater control and stability than with a barbell. The water shifts violently, forcing the deep core, stabilizers, and nervous system to engage maximally at every phase (pull, catch, and overhead drive). This teaches the body to quickly decelerate and reaccelerate an unpredictable load, building raw, integrated power alongside unmatched stability and coordination.

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35. Lateral Barbell Jumps (Over the Bar)

36. Water Bag (Aquabag) Clean & Jerk

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