Jumping box squats

[coolcolj]

WOw, I really like these

Cool thing is my gym has these metal boxes for people to stand on to get to the 2 chin bars, well they happen to be the right height for me to sit on to do box squats, puts my hip just under parallel.

I supersetted regular full squats, with explosive jumping box squats with a light barbell on my back today, and my hammies are feeling it, but that could be due to the reverse lunges and sideway lunges I started doing todaty as well

They feel good, really does change your squat mechanics for the better since you spring up thrusting your back and head rearward. Interestingly enough this puts my legs into a front squat position comning up and I felt it in my quads right above the knee as well, but this may be due to the fact I'm actually jumping. Regular heavy box squats may feel different.

I well have to do more of these next workout, normal style and see if I can repattern my regular full squat technique.
Wonder if it s a wise idea to replace my full squats with box squats for training my vertical leap... hmm

PS - I need new training shoes, my old BBall boots - flat sole are starting to flex too much
But I need something that can take squats as well my plyos and jumping too.

 

[b fold the truth]

I have tons of shoes that I train in. You are NOT gonna find one shoe that will be best for everything...

I have:
Cross training shoes, cleats, rock climbing shoes, and my Chucks that I train in. Just depends on what day, what exercise, what event, and what my goals are.

B True

 

[frorider6]

Not familiar with these. So you do a full squat then jump up onto a platform?

How high is the platform? Dumbbells or bar?

 

[coolcolj]

No that would be a jump squat onto a box, which is good in itself, since the box reduces impact forces. This is good for developing jumping power.
Jumping Box squats are different and are more for developing starting strength for jumping or sprint starts. Since the sitting on a box breaks up the stretch reflex, unlike normal jump squats.
In either case a barbell is best, since your shoulder socket is saved from ballistic forces from dumbells. Angle your elbows straight down though to get a power line

Jumping box squats, are squats where you sit back (not sit on) onto a box that is just high enough for your thighs to reach just below parrallel. The box is angled so the corner is between your legs when you sit on it. The stance is fairly wide and your back angled forward a bit like a normal squat.

Its touch and go, so as you sit back onto the box your shins actually end up vertical and you get a pre-stretch in your hams. Just like sitting back down on a chair. The moment your bum touches the box you explode up into a maximal vertical jump.
The head and thus bar should move first.

The weight you use should be about 20-30% of your 1RM full squat at most for power developement, or little to no weight for speed development .