Let's just get this out of the way: throwing things is a good time. If you have any aspirations of being fast or athletic, this movement is a must for your training program. It also trains your lead leg to be strong in absorbing force. Much of what you do as an athlete revolves around being able to adapt to changing conditions, and changing from a bilateral stance to an offset, semi-unilateral stance trains you to be adaptable. The power jerk is an awesome move as well, explosive and total body, but splitting the feet takes the movement to the next level. The jerk has been shown to generate more power than both the clean and the snatch (2), and is a tremendous movement for developing power through quad-dominant movement. This is a shame, as the jerk creates more power than any other movement in the gym, and Apollo should've realized that 'exhibition' in Russian loosely translates to 'ass whipping.' This requires you to resist a tremendous eccentric force, so prepare to feel it in the old hammies tomorrow.Īt some point, putting a bar overhead became unfairly vilified, much like Ivan Drago after he steamrolled the beloved Apollo Creed in an exhibition boxing match. What happens when you don't have any bands that fit the bill? Simply enlist an awesome partner to help you perform the kettlebell 'spike.' At the top of each swing, have your friend mimic the action of a band and spike the kettlebell back toward the ground. Bonus 'No band' Movement: Kettlebell Spikes This movement has the added benefit of not requiring you to buy giant, novelty-sized kettlebells. Just loop it through the handle and then back through itself, then step on the end of the band with each foot and you're all set to swing. It' simple to add band resistance with a half-inch to one-inch band. Adding band resistance to this movement can add 30-70 pounds of resistance at the top while addressing the end range of hip extension. However, most athletes will find themselves quickly running out of 'bells as they start to get stronger. The traditional kettlebell swing could also make my list, as it's one of the first tools I use to teach young athletes the power of a well-executed hip hinge movement. The snatch from the floor takes a ton of mobility at both the hips and ankles, and for many athletes this is an area that requires a serious intervention. I chose the hang snatch over the power snatch because it's much easier for most to achieve a respectable start position from the hang than it is from the floor. I've never met an athlete that's strong enough to snatch 225-pounds that couldn't squat, clean, and bench with the strongest carnivores in the gym. The snatch may be heavy on technique, but once you get the 'hang' of it (after some serious coaching, I hope), you'll find its power-creating potential to be unparalleled power that carries over to the rest of the weightroom. And let's be honest, coolness is a big part of a great training program. In terms of power output, the snatch matches the clean closely (1), but for pure coolness the snatch wins every time. Music by Elmer Bernstein.You didn't expect a lover of the Oly lifts to choose something other than a variation of an Olympic lift for first on the list, did you? Sorry to disappoint if you did, but the hang snatch wins out for the best explosive power movement.

22nd Annual San Francisco International Film Festival Participation- Communication Competition, 1978. Greater Miami International Film Festival Gold Medal Scientific Research, 1978. Council on International Non-Theatrical Events (C.I.N.E.) 1978 Golden Eagle. Montreal Psychics Film Exposition & Festival, 1976. Atlanta International Film Festival Gold Medal, 1970. Powers of Ten was selected for preservation in the United States National Film Registry by the Library of Congress for being “culturally, historically or aesthetically significant.” Narration available in English, German, Japanese and Mandarin. The site of the journey’s beginning was changed to a park bordering Chicago’s Lake Michigan, to allow the journey to approach the disk of the galaxy at approximate right angles.

This version adds two powers of ten-a hundredfold increase-to each end of the journey into the universe, and to the return trip to the microstructure of the carbon atom in the human body.

Produced ten years after the Rough Sketch this is an updated, finished version, which also reflects advances in theory and research that occurred since the idea for Powers of Ten was first developed.

The power of ten exercise