Weight Lifting Box Jumps

Jump sideways down to the right side of the box then jump sideways to the right to land on top again.

Weight lifting box jumps.

Box jumps are an explosive exercise and should be programmed before lifting and after a warm up. Plyometrics is also known as jump training. In order to increase your vertical and potentiate your body for better lifts start with static box jumps for 2 3 sets of 3 5 reps. Repeat the full rotation 4 times.

To perform box jumps you will need a stable surface preferably a plyometric box between 12 36 inches depending on your abilities assume an athletic position with your feet about shoulder width apart at a comfortable distance form the box. Follow us on facebook. The goal is maximal intent and peak power production. A large amount of force is created from this relaxed position in a short amount of time.

This exercise relies more on starting strength than the traditional box squat since the athlete actually jumps. The box jump is an explosive exercise that strengthens the muscles of the lower body including the quads glutes calves and hamstrings. Amazing jumping abilities by the korean weightlifting team. Weighted box jumps stand in front of a sturdy jump box or a weight bench while holding a dumbbell in each hand by the sides.

Bend right knee and jump onto the box keeping left foot. Goplus 3 in 1 jumping box height adjustment fitness foam plyometric box for jump training high density pe foam pvc cover 350 lbs weight capacity 30 24 20 4 6 out of 5 stars 88 119 99 119. Use a lower height setup for this one. They also develop power in the lower body while revving the heart rate.

Stand facing the box. Aim to jump as high as you can while still landing safely on the box. Start the box jump by quickly getting into a quarter squat while hinging at the hips to engage the hamstrings and glutes. Lower into a quarter squat then jump off with both feet and land softly with bent knees on top of the box then come to a standing position.

First of all a brief description of what plyometrics means. In fact the combination of weight lifting and plyometrics is simply a recipe for a killer body. The box supports the weight of the body and dumbbell at the beginning of contraction not the muscles. Perform no more than 3 5 jumps per leg per set.

Exercises like plyo box jumps.