Best Strength and Power Lifts for MMA

Mixed martial arts is a sport that requires a tremendous amount of explosive power in order to lock in subs, sweeps, and to get the takedown. Fighters looking to increase their raw strength need to follow a proper and well-done strength and conditioning routine. This should contain a large amount of compound and power exercises, many of which I will be detailing below.

The Deadlift: This is the called the king of lifts, and rightly so. The deadlift will work your glutes, hamstrings, and lower back. This is a power exercise that should emphasize explosiveness, especially when pulling the weight off the ground. Emphasis is placed on keeping the lower back erect, and using the hips to lift the weight. Also note that you should keep the bar over the center of your feet when you start the exercise and run it up against your shins and thighs as you complete the lift. Derivatives of the deadlift include the sumo deadlift, romanian deadlift, stiff-legged deadlift, and straight-legged deadlift.

The Squat: Another great lift that targets the quads, glutes, hamstrings, and lower back. The squat places the most emphasis, though, on the hamstrings and quads. This is a power exercise like the deadlift, so you should explode out of the squat position after falling into it. You should work to maintain an arch in your lower back when performing this exercise, especially when you drop below parallel. Many people round out here - you need to make sure you don't, as you'll hurt your back. Derivatives of the squat include the front squat, overhead squat, wide stance squat, goodmorning squat, and box squat. All of these have different benefits and setbacks.

Power clean: Cleans are among the best explosive exercises in the world. When doing these it's important to start out with a low weight and to work your way up slowly. Proper form is absolutely essential when doing cleans, as they can place your back in an compromised position if done incorrectly. Make sure to not drop the weight, as it's pretty disrespectful for other weight lifters. To get it back down to the ground, just use your elbows as levers to get it to your hips, and then squat down to place it back on the floor. Derivatives and alternatives to the power clean include the hang clean, rack clean, high pull, jump shrug, and front squat.

Power snatch: This is a similar exercise to the power clean, as the pull is very closely related. Again, form is very important, and I recommend seeking advice from a trainer before attempting the snatch as the catch phase is pretty difficult for most inexperienced lifters. Derivatives and alternatives to the power snatch include the dumbbell snatch, overhead squat, and hang snatch.

I want to note that the squat should absolutely not be done in a smith machine, as this can cause shearing of the knee joint. Additionally, the leg press is not an acceptable alternative to the squat. They are completely different exercises in that the squat activates the hip extensors (hamstrings and glutes), which are among the most explosive muscles in the body.