It requires holding yourself statically in a half squat position, before explosively launching yourself in the air vertically and landing with a soft bend in your knees. The squat jump is a simple exercise alternative to the box jump that can be performed with zero weight. The combination of a maximum effort execution with low intensity will result in improving your explosiveness in your lower body. The box jump is also a low-intensity exercise.
The intention of the box jump exercise is to perform it with maximum effort. Related Article: Rep Fitness 3-in-1 Soft Plyo Box Review (Tested 50+ Workouts) Be Performed In A Quick Manner To Improve Explosiveness The glutes and hip adductors work to straighten the hips, the quadriceps work to straighten the knees, and the calves work to straighten the ankles. The main muscle groups that are active when performing a box jump are the glutes, hip adductors, quadriceps, and calves. This requires extending quickly through the hips, knees, and ankles before quickly bending through the same joints upon landing. The box jump entails rapidly jumping and landing onto a higher surface such as a plyo box in a squat or half-squat position.
Learn more about how to structure GPP workouts in GPP Workout For Powerlifters: What Is It, How To, Benefits. I’ll also include variations that involve the use of (1) your own bodyweight, (2) a barbell, (3) hurdles, and (4) an exercise step or plyo box.īox jumps and their alternatives can be incorporated as part of a general physical preparedness (GPP) program for powerlifters. In this article, I’ll discuss why these exercises are great box jump alternatives, how to best execute them, and tips to make the most of them. This should not hinder your ability to train, so what are the best box jump alternatives? However, there are reasons why you may want to choose an alternative, whether it is to progress or regress the exercise or because you do not have an appropriate plyo box to jump on. It’s used in Crossfit, Olympic weightlifting, and in many strength and conditioning programs for sports. The box jump is a great bodyweight exercise that is effective at improving lower body explosiveness that has carryover in various sports.