Fitness 'clean' exercise

Getting faster should be one of the primary goals of every athlete. Regardless of your sport, elite speed will help give you a leg up on the competition. Many people think speed is purely genetic, but that is simply not the case.

The truth is you can improve your speed through weightlifting. These four exercises in particular are sure to make you a faster, more explosive athlete:

Power Cleans

Generally speaking, the more powerful you are, the faster you will be. No exercise is better at building power than the power clean. This is a very complex movement; make sure not to hurt yourself by attempting to lift more weight than you can handle.

Sled Push

A logical way to get faster is by running with added resistance. A weight sled will allow you to do just that. Load the sled up and push it slowly, or choose a light load and sprint with it – either way, make sure to keep a flat black and straight arms.

Bulgarian Split Squat

Since running is performed with one leg at a time, it would make sense to train this way. This squat variation is performed using primarily one leg, with the rear leg elevated on a bench. It can be done with a barbell over your shoulders or a dumbbell in either hand.


Too many people focus solely on their quads when looking to improve their speed. Not only do your hamstrings and glutes play an important role in running, but neglecting them can lead to muscular imbalances. Deadlifts give you the most bang for your buck when it comes to strengthening your posterior chain.

Looking for more ways to get faster? Check out Stack’s 10 best exercises to improve speed.

Once you develop your blazing speed, come down to Insports Centers to show it off. As southern Connecticut’s largest indoor sports facility, we have a variety of year-round leagues and tournaments for athletes of all sports, ages, and skill levels. Visit our website to learn more, or click here to connect with us on Facebook.