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They provide Beginners guide that will make you a Pro. Some of the Beginners Exercises like..
The dumbbell snatch is a smarter place to start because the movement is much simpler to execute. It also teaches transfer of force from the ground, through the trunk and up to the top of the movement.
PLYOMETRIC PUSH UP:
The simplicity of this movement is what makes it so effective. As an added bonus, no weight is needed to get the benefits of doing it.
Once again, the only bodyweight is needed for this movement in its most basic form. Many people get so preoccupied with jumping and going for increased vertical height that they forget (or never learn) to properly land and dismount, which is even more important.
Spending too much time on the ground between reps will make it difficult to transfer your forces. Assisting this action with a strong arm drive will make things easier.
The swing is often mistakenly used as a prerequisite to the deadlift. Understandably, many lifters think that since a lighter implement is being used (a bell compared to a heavy barbell), the deadlift must be the exercise to progress towards.
WRAP UP :
It’s not brain surgery to build a good program to get your explosive training off to a good start.
Looking at how much you can subtract from a complicated program is often more effective than looking at how much you can add to the program you’re currently on.
With that in mind, even a little change can make a big difference – so don’t sweat it if you’re not doing hang clean and jerks with the cool kids. You’ll probably stay healthier for longer if you take this step first.