Weight Lifting Box Jumps

A large amount of force is created from this relaxed position in a short amount of time.

Weight lifting box jumps.

Aim to jump as high as you can while still landing safely on the box. The box jump is an explosive exercise that strengthens the muscles of the lower body including the quads glutes calves and hamstrings. Follow us on facebook. 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.

Perform no more than 3 5 jumps per leg per set. 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. Use a lower height setup for this one. First of all a brief description of what plyometrics means.

Jump sideways down to the right side of the box then jump sideways to the right to land on top again. Box jumps can be performed for low reps to focus on strength and power or for higher reps for metabolic conditioning. They also develop power in the lower body while revving the heart rate. Bend right knee and jump onto the box keeping left foot.

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. Box jumps are an explosive exercise and should be programmed before lifting and after a warm up. 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.

Stand facing the box. 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. Amazing jumping abilities by the korean weightlifting team. 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.

It is a style of training the body for improvements in explosive strength and power. The goal is maximal intent and peak power production. This exercise relies more on starting strength than the traditional box squat since the athlete actually jumps. Lift your left foot off the ground so you are standing on your right leg.

Plyometrics is also known as jump training.