A foolproof way to instantly improve your lifting power.

The squat is called the “king of all exercises” because it works a ton of muscles and is one of the most functional lifts you can do. To hoist even more weight on this essential move, do a few vertical jumps before leading up to the bar.

> After your warm-up, squat about halfway down and throw your arms back behind you. Now immediately jump as high as you can, reaching as far upward as possible. Perform 3 sets of 5 reps and then do your squats.

You may attract some sniggers, but you'll also get the last laugh.

The explosive jumping wakes up your fast-twitch muscle fibres, allowing your central nervous system to better recruit them when you step under the bar to lift.