Everyone loves a good jump, but most of us have made at least a few curious choices about what jumping exercises we use and how we do them. Here are some ideas on getting the most out of jump training specifically for weightlifting.
1: Lower Box
When doing box jumps, don’t forget the point: jumping. We get caught up in how cool higher boxes look, but that often means actually doing a lower quality jump and putting more of the effort into mid-air contortionism to reach the feet higher. Instead, use a box well under what you can jump onto and focus on jumping as high as possible and coming down onto the box with less leg bend.
2: No Arm Swing
When’s the last time you helped accelerate the pull of a snatch or the drive of a jerk by swinging your arms? We need to maximize power production of the legs and hips-the height of the jump is incidental. Try taking the arm swing out of your jumps-keep your hands loosely in front of your chest so you have them quickly available to avoid disaster if needed.
3: Vertical jump instead of onto box
Box jumps look cool, but they force us to jump forward. Vertical jumps have the same training effect on explosiveness, but allow us to use the same whole-foot balance we want in a lift.
Jumping up onto a box creates less impact upon landing, so that should be taken into consideration, but most of us end up jumping down off the box anyway, making that largely meaningless. Also, landing from a vertical jump is a depth drop, which trains our ability to productively absorb force and load elastic energy-so that’s a double whammy.
4: No Countermovement
We can further make jumping more specific to the snatch and clean by eliminating the elasticity of a countermovement. We can pause for 2-3 seconds to wait out the effects of the stretch-shortening reflex and then jump.
There are a huge number of jumping exercises and ways of doing each-spend some time considering their purpose in your program and ensuring you’re meeting it as well as possible.
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This channel is a goldmine. Thanks for the the info you put out.
Yep, Subscribed immediately I've been an S&C for 28 years and an ex-Olympian and you absolutely nailed this!!
Once again I'd like to thank you for all the free content you share ... truly appreciated and I personally have learned so much from your short but informative videos .. Thanks
it's like you knew i was doing jumps lately!
i've been doing hands gently behind my lower back to eliminate hand/arm drive in my jumps.
ah, god damn it! I don't do jumps correctly either
Great video. This question might be "sacrilège", but I see all those nice KB in your videos. There are a lot good kb tutorials on you tube etc.. but I would definitely be interested in a video(s) from your special POV on how to use the KB for power, speed, mobility etc .. that might differ from someone who teaches KB from a KB perspective. TY
Saul great question!!!
more podcast 👀👀
Wonderful!!!
Parkour athletes are like 👀😊👍🏾
Could high box jumps help you get faster under the bar, as in first a contraction, relaxation and antagonist action? Badly worded maybe
That's a common claim, but 1) the way people do it doesn't resemble a lift at all (ie tucking the pelvis under/rounding the back) and 2) even if you maintained back position (like in a tuck jump), it's a considerably different motion. So there are both better ways to jump and better ways to work on moving under a bar.
Think forward box jumps could help correct jumping back in snatch and clean?
Not Greg of course. But no probably not
Not likely because the forward jump is probably a result of poor pulling position/control etc, i.e. related to your interaction with the barbell.