Classic Joint-friendly Exercises To Power Up

Challenge your full-body power while saving your joints.

- David Otey, C.S.C.S.

Power is the (Literal) driving force behind any fitness goal you may have. To nail a big deadlift, you need vicious pulling power from the floor, and if you want a large chest, well, you better be able to push a lot of heavy weight for a ton of explosive reps. Even if you want to school your buddies in a pickup game, stronger leg drive leads to higher hops, quicker cuts, and a faster break down the middle. Power movements also burn more calories, namely from a metabolic response called EPOC (excess post-exercise oxygen consumption). When working hard, your body uses quick, ready-to-use energy to meet the demands of the exercise, and, as a result, you burn more calories over a 24- to 48-hour period, consuming oxygen to help you recover.

The problem is that a lot of the moves that build the most power— namely, barbell clean and jerks and snatches—require precise technique, more than most ordinary Joes can muster. Combine lackluster form with a moderate-to-heavy load, and your average gym rat cleaning a bar up to a front rack position from the floor is putting his knee, hip, and shoulder joints at serious risk. And if you’re already injured and trying these, then you’re really asking for it.