When performed properly the dead lift can be one of the most beneficial movements in your off ice training regiment. The dead lift falls into the family of "compound movements", which means that you are incorporating multiple muscle groups for this exercise. Follow the form outlined in the image below to maximize output and prevent injury.
As you can see here, back is straight, chest is up, and their is a full extension.
The front squat is another one of those movements that needs to be a part of a hockey players routine if they want to take their game to the next level. The front squat, just like the dead lift is a compound movement. When performed correctly, the front squat will yield extreme benefits. Form is extremely critical with this movement since there is a lot of room for error when you have a loaded bar on your chest. Follow the form below to maximize your power output and prevent injury.
As you see here, elbows are up, a long with chest and head as well. Feet are about shoulder width apart and knees are kept inline with the toes.
Who says you need to be throwing weight around in order to get stronger? Box jumps are essential for building that explosive power that will translate directly onto the ice. Use a smaller box if you are just starting out and increase the height as you get stronger. One important element of the box jump that many individuals miss is that you should be landing on top of the box with soft feet. Try to Image that you are jumping onto a box made of glass and you don't want the glass to break.
The key here is that soft landing. That will give you the control over your body and build up that necessary fast twitch muscle you need to explode off the line.
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In our next post, we will outline the best type of warm up to do pre-game so you can hit the ice wheels blazing. Stay tuned!