Westside Barbell, renowned for its innovative training methods, introduces the Ballistic Method – a dynamic technique for building reversal strength in bench press.
What is the Ballistic Method?
Imagine a rapid stretching movement – that’s the essence of the Ballistic Method. It involves dropping the barbell quickly towards your chest, catching it within inches, and then immediately pressing it back up explosively.
Why is it effective?
- Builds Reversal Strength: By rapidly changing directions from eccentric (lowering) to concentric (pressing) movement, you train your muscles to overcome the stretch reflex and generate explosive force.
- Enhances Kinetic Energy Transfer: Pausing at the bottom of the bench press can hinder momentum and energy transfer. The Ballistic Method keeps the movement fluid, maximizing power.
- Leverages the Stretch Reflex: Studies show the stretch reflex, a natural response to muscle lengthening, can last up to 4 seconds in experienced lifters. This method utilizes this reflex window for an extra boost of power.
Key Points to Remember
- This method is intended for experienced lifters on speed days, using sub-maximal weights.
- Never pause the bar at the bottom – maintain momentum for optimal energy transfer.
- Master proper form before attempting this technique to avoid injury.
Incorporating the Ballistic Method
While this method offers benefits, it’s important to integrate it strategically:
- Start with lighter weights and gradually progress as you master the technique.
- Focus on explosive movement throughout the entire rep, not just the lowering phase.
- Prioritize safety and consult a qualified coach if unsure about proper execution.
Embrace the Challenge, Unleash the Power
The Ballistic Method adds a unique twist to your bench press routine, potentially propelling you to new strength and explosiveness. Remember, proper training principles and guidance are crucial for safe and effective implementation.
Ready to explore this method? Share your experiences and questions in the comments below!
Check out our previous post about The Lightened Method: Staple for Explosive Power.