Power: jumps, swings and Olympic pulls

Explosive work that trains force produced quickly — the quality that fades earliest with age and matters most in sport.

• Box jump

  A jump onto a raised platform, training explosive leg power.

• Broad jump

  A maximal horizontal jump: a simple, measurable test of lower-body power.

• Burpee

  A drop to the floor, a push-up and a jump, done as fast as you can repeat it.

• Clean and jerk

  The Olympic lift: floor to shoulders, then shoulders to overhead.

• Depth jump

  A drop from a box straight into a maximal jump, the classic plyometric.

• Hang clean

  A clean started from the thigh, teaching the pull without the floor set-up.

• Kettlebell clean

  A hinge-driven pull that lands the bell in the rack position on the forearm.

• Kettlebell swing

  An explosive hip hinge that builds power and conditioning at once.

• Medicine ball slam

  An overhead slam that trains fast trunk flexion and doubles as conditioning.

• Power clean

  An explosive pull from the floor to the shoulders: the classic power lift.

• Push press

  An overhead press with a leg drive, letting you move more than a strict press.

• Snatch

  Floor to overhead in one movement, the fastest lift in the gym.

• Thruster

  A front squat straight into an overhead press, the most demanding barbell combination.