December 12, 2021 8 min read
If you’re getting into fitness, especially bodyweight exercises, then it’s very likely that you’ve heard about the exercise known as box jumps. On top of that, you’ve likely seen some athletes or influencers jumping on top of boxes that are as high as 50 inches off the ground. This is certainly an impressive feat and it should be noted that this is really quite difficult to do!
In this article, we’ll give you an overview of the exercise, its benefits, and how you can start working your way up to a very impressive box jump.
If you’ve heard of box jumps, then chances are you’ve heard the term “plyometric training” thrown around a couple of times. But what does the term even mean? And what kind of exercises are utilized in this type of training?
To put it simply, plyometric training, or jumping exercises, is when you rapidly load and unload your muscles. This will trigger something known as the stretch reflex, allowing your muscles to generate more force than they usually can.
Think of it as turning your muscles into a loaded spring.
The end goal of this type of training is to enhance the reflex of your muscles, ultimately allowing you to generate more power when you need it. This type of training is generally done with low reps because you need a lot of effort to do the exercises involved, but it can also be done with higher reps. However, that defeats the purpose and you’ll end up building muscle endurance over power.
Before we talk about how to properly do a box jump, you must be wondering how jumping on top of a box can benefit you. Read on and you’ll see that box jumps really are one of the best exercises you can do.
As with every exercise, it’s important to know the proper form.
You don’t want to injure yourself because you don’t know how to properly do an exercise but before we get into the form of this exercise there are a few things you should know.
Start off with a box height of about 12 inches.
If you’re confident in the strength of your legs, you could start off with something higher, but remember to be careful. It cannot be stressed enough how important proper form is in this exercise, so make sure you’ve really nailed it before increasing the height of the box.
With that being said, let’s get into the steps for this exercise:
Box jumps are generally considered an advanced exercise. Because of this, there’s a lot of things that you might end up doing wrong.
The box jump can be a pretty intimidating exercise, especially for beginners. Luckily there is a variation that can help you work up to it. This variation of the box jump is known simply as a step-up. Because it’s a simpler version of the box jump, it doesn’t have the same benefits. Namely, you won’t be able to build up that explosive power that a box jump is so well-known for. Additionally, this exercise isn’t appropriate for helping you reach greater vertical jump heights.That being said, the step-up activates the same muscles groups as a box jump. So, it’s still a great idea to include this in your leg day routines to help build the necessary strength to graduate to box jumps.
This variation of the box jump is much more difficult than the standard version. It might not seem like it, but starting from a seated position makes this a lot harder. Your muscles will be working a lot harder than the standard box jump. The benefit of this variation is that you’ll learn how to go without the rapid pre-stretch that most polymetric exercises use.
A variation of the box jump which involves stepping down from a raised platform, then jumping onto your box. The whole point of the exercise is to increase the amount of resistance that you experience when you actually jump up onto the box. This will make the exercise harder and cause you to push yourself and give you a much more effective exercise. There is one downside to this variation. The step down from the platform can be hard on your joints, so be careful and start with a platform that’s close to the ground at first.
Want to turn this lower body exercise into a full-body one? Look no further than this variation of the box jump. This is a very difficult move but it’s excellent for conditioning. This variation is perfect if you’re looking for an exercise to really get your heart rate up during an intense cardio session. It also won’t hurt to use SHREDDED-AF beforehand.
Box jumps are certainly one of the harder movements to do, even for some advanced athletes. Therefore, you might not be surprised to find that you can’t do box jumps yet. Don’t be discouraged if you can’t get the hang of it at first. Below will give you some reasons that you might not be able to do a box jump yet and what you can do to work up to them!
The box jump is easily one of the best and most strenuous calisthenic exercises that you can do. This plyometric exercise will give you a killer workout while working every one of your leg muscles and it will help you build functional athletic ability and increase your vertical jump height.
If you want to have a leg day that’ll really get you pumped up, include this exercise into your routine. But, remember to start small, especially if you’ve never done it before.