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What are Box Jumps, How to do, Muscles Worked, Benefits

What are Box Jumps

The box jump is a plyometric exercise which involves jumping movement from the floor and then landing on top of an elevated jump box. It is one of the most effective jump variations that can be included in your workout routine because it decreases joint stress while providing the perfect environment for expressing power and practicing proper landing mechanics to ensure low impact.

Box Jumps Benefits

  • Box jumps, because of their impact on joints, help in improving collagen and mineral content of bones.
  • These serve as excellent warm-up exercises when performed before weight training since they aid in building strength and improving the functions of your nervous system.
  • Box jumps require a fast extension and flexion of your hips at the top of the movement and thus complement lifts including the thruster and snatch.
  • It assists in cardiovascular conditioning by boosting your oxygen intake and allowing your heart to pump blood to all the muscles efficiently.

Box Jumps Exercise Information

Other Names Front Box Jump
Exercise Type Plyometric
Skill Level Beginner/intermediate
Equipment Needed Box
Muscles Worked Primary: Hamstrings; Secondary: Quadriceps, adductors
Mechanics Compound
Alternative Forms/Substitute Weighted Jump Squat, Front Cone Hops
Variations Burpee Box Jumps, Lateral Box Jump, Weighted Seated Box Jump

How to Box Jump

  • Select a box of suitable height, which usually range from 18 inches, 20 inches, 24 inches, 30 inches, to 50 inches.
  • Stand about 2 feet away from the box, with your feet spaced at shoulder width apart. It is your initial position.
  • Prepare for the jump by doing a short squat with your arms swinging behind you.
  • Propel yourself by pushing your feet against the floor, extending through the knees, hips, and ankles, as well as swinging your arms forward thereby jumping as high as you can.
  • Land with your knees bent so that the impact is absorbed through the legs. Step down or jump from the box to return to your original position.
  • Repeat the above steps for the required amount of reps.

How to Burpee Box Jump

  • Stand at arm’s length away from the box while your feet are placed at shoulder width apart. It is your initial position.
  • Keeping your hands on the ground, kick the legs back so that your thighs and stomach are on the floor while your elbows are bent.
  • Press up by pushing your hips up similar to performing a push-up. Jump your feet and start standing while preparing for jumping up on the box.
  • Make sure to jump forward so you can land on the box.
  • Gently step down on the floor and do the required amount of reps.

How to do Lateral Box Jump

  • Stand comfortably next to a short box. It is your initial position.
  • Dip into a squat to start the stretch reflex, but change direction to jump up on the box to the side.
  • Land on the box’s center, with your legs absorbing the impact.
  • Gently jump down from the box to the other side.
  • Perform this back-and-forth movement for several repetitions.

How to do Weighted-and-Seated Box Jump

  • Place a box 2 feet away from the side of the bench. Grab a dumbbell near your chest and sit on the bench with the box placed in front of you. It is your initial position.
  • Lean forward and extend through the knees and hips to jump forward, with your feet kept firmly on the floor.
  • Land both your feet on the box and allow your knees and hips to bend, as it will help absorb the impact.
  • Gently step down to go back to your initial position.
  • Do the desired amount of reps.

Box Jumps Tips

  • Make sure your feet are flat while landing on the box.
  • Brace your abs and avoid rounding of your trunk and back.
  • Do not use box jump as a conditioning exercise. Jump for a full hip extension instead of increasing the tempo and the reps.

Video: Box Jumps Proper Technique

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