Coach Bill Starr is a legend in the strength and conditioning world. He was a world-class competitor himself, and has been a renowned coach for nearly four decades.
Over the last decade, I’ve noticed that most athletes in the weight room are emphasizing static back exercises like deadlifts, bent-over rows, good mornings, and various machine pulls rather than dynamic, explosive exercises such as power cleans, power snatches, snatch and clean high-pulls, and full cleans and snatches. That’s too bad, as the latter are far more useful for athletics and life. While static strength exercises are good, explosive exercises beat them every time for building strength, speed, balance, and coordination.
Here’s why: when an exercise is done in an explosive manner, the muscles and attachments are worked in an entirely different way than during static movements. The quicker, more synchronized motions required in these exercises forces the nervous system to be involved to a much higher degree. This not only produces greater strength gains, but helps improve other athletic attributes, such as foot speed, timing, balance, and coordination, which are easily carried over to any other athletic endeavor.