Weighted Box Jump Higher

Weighted Box Jumps

Purpose:

  • Build Explosive Power
  • Teach Jumping Mechanics
  • Build Maximal Leg and Hip Power

Prime Movers:

  1. Hamstring Complex (Legs)
  2. Quadriceps (Legs)
  3. Glutes (Hips)
  4. Gastrocnemius (Calves)

Equipment Set-Up

Set up one or more boxes on top of each other until you reach the desired intensity and always check that it is stable to jump on before making any attempts.

The box height is useful in determining intensity as well as decreasing the stress placed upon your body during the landing phase. Always set the box to a height that is difficult, but manageable, and try to jump into the center of the structure rather than just the edge.

During all box jump variations, there should be steps set up to walk down before the next attempt. Stepping down from high box jumps greatly decreases the amount of stress placed upon your body, so you can then use most of your energy for the strength building exercises afterward.


How To Do Weighted Box Jumps Properly

Preparation

  • Stand erect with your feet shoulder width apart, or closer, while holding two dumbbells at your sides.
  • Begin your wind-up by fully extending your hips and arching your back, while keeping your arms relaxed at your sides.
  • Quickly reverse this motion by flexing your hip and lowering yourself into a half squat, while having your arms stay extended vertically at your sides.
  • Allow your hips to open as you squat down and maintain a neutral spine.

The Jump

  • Forcefully reverse your preparation motions by quickly extending your ankles, knees, and hips.
  • Press hard into the ground during the takeoff and make sure to fully extend your hips, knees, and ankles simultaneously to get the most out of each movement.
  • Keep the dumbbells close to your sides, near your center of mass (approximately your belly button height)
  • While in the air, curl your knees up towards your chest and use your hands for balance.

Landing

  • Try to land softly onto the box in a Paleo Squat position.
  • Let the balls of your feet touch first to control the descent rather than stomping with your heels.
  • After landing, check your positioning before standing and walking down to prepare for the next repetition.

Things to Remember

  • Let your arms stay relaxed to your sides throughout the movement
  • Rebound out of the half squat quickly, with force
  • Use your entire body in unison to get the most force production
  • Land softly on the box
  • Step down safely from the box to prevent unnecessary joint and muscle damage 

 

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