The MOST Underrated Explosive Speed and POWER Exercise!! Oblique Slings Bulgarian Squat High Pulls

Congrats NFL pro Andre Smith signing to Denver Broncos. Great things ahead this upcoming season & all that hard work is paying off. God has a plan!

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Andre is doing an oblique slings (contralateral loading) dumbbell Bulgarian Split Squat into high pulls.

Here’s 12 Benefits of this drill.

1.Explosive power & speed similar to benefits of Olympic Weightlifting.

2.Strength & force production since the loads are still relatively heavy (he’s using 100 lb dumbbell here).

3. Impact training, force, absorption, & deceleration which is key for athletic performance (particularly change of direction), as well as injury prevention.

4. Activation of high threshold motor units & fast twitch muscle fibers.

5. Muscle hypertrophy & growth due to the high levels of motor unit recruitment, mechanical tension, & muscle damage especially on the catch/ deceleration phase (when heavy loads are used).

6. Lower body & leg strength & development based on whichever variation you choose.

7. Adaptability with dozens of options from various positions & movement patterns including, hinges, squats, split squats, kickstand positions, single leg variations, dumbbells, barbells, trap bar, single arm, & more.

8. More user friendly & easier learning curve than Olympic lifts yet similar benefits.

9. More joint friendly on the wrists, elbows, & shoulders than Olympic lifts.

10. Works the oblique slings (contralateral firing patterns of reciprocal muscles) making it very sport specific.

11. Great for building strength & muscle growth in the traps, upper back, & shoulders.

12. Excellent for grip, forearm, & hand strength. Don’t use wrist straps unless absolutely needed.

Read more about why we use dumbbells for Olympic lifts in article copy paste https://www.advancedhumanperformance.com/blog/dumbbell-olympic-lifts-for-strength-performance .

Use 90 deg joint angles for max strength, muscle growth, power, & joint health.

Training programs & books link in bio.

#weighttraining #explosive #explosivepower #legday #fitspo

Read more about Oblique Slings Exercise +38 Variations in article at copy paste https://www.advancedhumanperformance.com/blog/oblique-slings-functional-training .

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Read more about why we use dumbbells for Olympic lifts in article copy paste https://www.advancedhumanperformance.com/blog/dumbbell-olympic-lifts-for-strength-performance .

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Read more about the 90 Degree Eccentric Isometrics we use with our athletes in my book MOVEMENT REDEFINED link in bio.

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Check out my New Podcast with Garage Strength & Dane Mills on Youtube or copy paste https://www.youtube.com/watch?v=ExHPIB2v9SM .

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Training programs for all levels & goals link in bio.

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Check out our VIP Membership program Training Redefined Workout plan on our website.




#explosivetraining #explosiveworkout #explosiveness #speedandagility #lunges #lungesandsquats #athleticperformance #sportsperformance #athletetraining #athletictraining #dumbbellworkout #athletedevelopment #sportspecific #strengthtraining #strengthandconditioning #stabilitytraining #functionaltraining #workouts #fitnessmotivation #instafit #igfitness #trainhard



This high pull not only works the sport specific oblique slings but it’s also a joint friendly and easy to learn making it a great substitute for Olympic lifts.

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