EXPLOSIVE KNEE DRIVE STEP-UPS: Unilateral/first step push off, hip power, trunk control, ankle strength + stability for more explosive/efficient movement 🔗 in bi0 for my explosive training program 🤝🏼 MENU(3 variations): 1️⃣ Slow eccentric barbell reverse lunge to knee drive step up- ensure step up is not too high/slightly above-below knee level, heel elevated but stable on ground, knee over foot up on bench/step. Feet start together, step back, slow tempo load forward working/lunging leg, knee lightly taps ground or stays slightly above floor, push ball of foot into floor of forward leg as hips explode from pushed back position in lunge, knee drives up and forward to step up, 1-2 sec hold top position. Goal is to put all work on forward leg as you push into floor and knee of back leg drives forward. This variation can also be performed w/DBs either racked up shoulders or held at sides. (5x3-4 per side) 2️⃣ Half kneeling KB swing clean step up - half kneeling position (establish distance from step/bench prior to adding weight) KB starts in line with toes of forward foot, hips parallel/square to bench, opposite hand to lunging leg grips KB, push hips back to load as swing KB back + high up your thighs as possible, tight exhale as back knee drives up as hips power forward + elbow brushes side pulling back to clean KB up to “racked position (elbow down hugs side, shoulders down, KN handle right at your sternum/mid chest). Essential to time hip power + elbow pull at same time to avoid banging KB on forearm (3x5 per side) 3️⃣ Half kneeling KB swing snatch step up - same as clean step up drill but more advanced; instead of elbow pulling back into clean KB racked position, elbow pulls back and continues pull flow into OH snatch position, hold 1-2 sec in step up position. Elbow stays close to body as possible, hips + elbow+ tight exhale happen same time to move explosively, back heel elevated, full body tension for control, core + glutes to stabilize (3x3-4 per side) THE FIT: Fiery Red EnhanceLift + Seamless top @Oner Active c0de LINNEA to save at checkout ♥️ #explosivetraining #kettlebelltraining #stepups #functionalfitnesstraining - @linnealiftslifeup