Our ability to move quickly and powerfully decreases as we age. That sucks! In fact, outside of cognitive illness, lower-body strength and lower-body power is the #1 factor that determines if you will stay independent as you age. The great news is that we can prevent this decline. Working on strength and explosive movements can help us retain the 20 year old part of us. If you’re looking for a fairly simple yet effective exercise whether you are a masters athlete or just looking to get stronger in spite of some joint issues look no further.
Lower-body power: The Sled Explosion
Given many older adults have joint issues, jumping can be problematic. So what we do here is replicate the movements (ankle plantar flexion, knee and hip extension) that you get with jumping. We add in some powerful rowing and you have yourself a great substitute to jumping that will strengthen your legs, improve your lower-body power and get your heart rate up.
You’ll need some straps and a weight sled. To set up, have enough weight on the sled so that if you leaned back it wouldn’t come flying at you, yet if you pulled or dragged it-the sled would move.
The Setup
With your arms straight and holding onto the straps/handles, sit back into a squat position. All at the same time pull the sled hard like you are doing a row, while simultaneously extending your hips (like you are standing up forcefully). The result will be the sled will come towards you. Step back and repeat. Make sure you keep your feet wide to prevent the sled from running into your feet, toes or shins.
What is this silly exercise doing?
- Similar to jumping this exercise works the same type of movement and muscles without the jarring on your joints.
- Strengthens your back. Upper back weak or rounded? This can help.
- Is really rewarding watching that weight fly across the room because of your powerful self.
- Works your explosive power. Think of someone WAY older than you moving really slowly-this is the opposite of that.
