Develop power female training

Top Moves For Developing Power: Health And Fitness Magazine Feature

Our November feature in Health And Fitness Magazine.

This month, expert trainer Jean-Claude Vacassin, owner of W10 GYM, shows us the top moves for developing power.


BENEFITS: This is a total-body exercise that combines two compound movements — a front squat and overhead press — giving you more bang for your buck. It’ll not only work your thighs, hips, shoulders and triceps but will also boost your cardio fitness and your power.

– Grab a dumbbell in each hand and hold them just above your shoulders with your palms facing each other.

– Stand with your feet shoulder-width apart.

– Lower into a squat by bending your knees and lowering your hips until your thighs are at least parallel to the floor.

– Push yourself back up to the starting position, while pushing the dumbbells straight up above your head and thrusting your hips forward.


Benefits: This is another extremely effective power developer. The high pull also hits the whole posterior chain: hamstrings, glutes and lower back.

– Stand over the sandbag, as if you’re going to deadlift, and grab it with both hands.

– Explode powerfully upwards, extending your hips fully and pulling the weight quickly up to your chest/chin height.

– Try to use the power generated through your hips to do most of the work. Your elbows should be high at the top of the movement.

– Return the sandbag to the floor and repeat.


Sandbag high pull


Benefits: Jumping increases your strength and muscle tone, and builds both upper-body and lower-body strength. Box jumps force you to jump high enough that you have to use every muscle in your legs to get you up onto the box.

– Begin with a box of an appropriate height one to two feet in front of you. Stand with your feet shoulder-width apart.

– Perform a short squat in preparation for jumping, swinging your arms behind you. Rebound out of this position, extending through your hips, knees and ankles to jump as high as possible.

– Swing your arms forward and up.

– Land on the box with your knees bent, absorbing the impact through your legs.

– You can jump from the box back to the ground or, preferably, step down one leg at a time.


Box jumps


Benefits: The medicine ball slam is a simple exercise that’s hard to mess up, so it’s great for all fitness levels. It’s excellent for developing power, strength and speed.

– Hold a medicine ball with both hands and stand with your feet at shoulder-width, knees bent.

– This will be your starting position.

– Raise the ball above your head, straighten your legs and fully extend your body.

– Bending your knees, slam the ball into the ground directly in front of you as hard as you can.

– Receive the ball with both hands on the bounce and repeat the movement.


Medicine ball slam

If you have any questions on the above or would like some advice on how we could help you with your fitness goal, don’t hesitate, visit our gym and try one of our personal training sessions.