Freestyle with shock is a complete and very difficult exercise to perform correctly. But having said that, freestyle and freestyle with shock are two explosive exercises that are used worldwide. They are primarily used in explosive sports, to build up the explosiveness a sprinter, for example, must have. So building and using freestyle with shocks in your training, you need to do to improve your performance in sports. Or because the exercise for confusion resembles a work pattern you use at work.

To perform freestyle with shocks properly, your deadlift, lunges and squat should be perfected already. This is because your symmetrical and asymmetrical pattern, including mobility and stability, are essential for you. One – be able to get down into a deep squat; two – Be able to perform pulls and shocks without back, hip and knee failing. Therefore, it is recommended that you build your freestyle with shock in the following way:

The programs below help to build the correct freestyle with shock. Level division 1-3 is intended so that you should get a handle on the exercises under level 1 before moving on to level 2. If you experience a difference between your right and left side along the way, your primary focus should be to correct the imbalance, before the focus is on improving the exercise. And remember – Rome was not built in a day, the first time you learned to squat it took almost 1 year.

Level 1

The program works to get your freestyle technically and strength wise on point. The success criterion for level 1, and decisive for whether you should go on to level 2, is that you can perform a freestyle, where the following are on point:

  • That you technically have control of the starting position and the right back position during the move.
  • That you are technically in control of the bar being straightened up, and therefore not being pulled away from the body during the free turn.
  • That you technically have control that it is the legs and hips that accelerate the weight up to speed.
  • That you technically have control of getting under the bar in the open air, so you occupy a front squat position.
  • That you have trained freestyle for several weeks-months, and that you have a feeling, as well as a visual feedback that the technique is in place.

Freestyle technique – Perform the exercise until you feel the technique is on point, and that you visually have someone to confirm it, or that you have filmed your technique.

Freestyle – Start the exercise with a barbell of 5-15kg until you feel the technique is in place and that you visually have someone to confirm it, or that you have filmed your technique. Make sure that the bar reaches the optimal starting height, either by means of light washers, or by having the bar on 2 step up benches. From here you can then increase the weight 5-10kg at a time.

Level 2

The program works to get your freestyle technically and strength wise on point. The success criterion for level 1, and decisive for whether you should go on to level 2, is that you can perform a freestyle, where the following are on point:

  • That you technically have control of your free turn from level 1.
  • That you are technically in control of the shock starting in the legs, with a slight bend and jump to the played position.
  • That you in your freestyle with shock have a feeling, as well as some visual feedback that the technique is in place.

Freestyle with shock technique – Perform the exercise until you feel the technique is in place and that you visually have someone to confirm it, or that you have filmed your technique.

Freestyle turn with power – Start the exercise with a barbell  5-15kg, until you feel the technique is in order, and that you have visual confirmation, e.g. mirror or a video recording. Make sure the barbell is leveled at an optimal height, at the start of the exercise. By help of two step up benches or some stacked weight plates. Here on out, you can increase the weight by 5-10kg at a time.