The box jump is at the top of the list of tough fitness exercises. But this gravity-defying exercise is more than just for show, as mastering it pays dividends outside of the gym, too. In today's article we will explain to you which muscles are used during box jumps and how to carry out the exercise correctly.
What exactly are box jumps?
It is a plyometric exercise for advanced athletes that primarily trains jumping strength. You jump from the ground onto a box and land with both feet. You could consider the box jump as the 'gold standard' inplyometrischen Trainingfor the lower body, because the level of difficulty can be reduced slightly or increased depending on the height of the box used. Plus, it's one of the best ways to train lower body strength without putting as much strain on your joints as other plyo exercises.
Which muscles are used?
As with any jumping exercise, the muscles of the leg and hip extensor muscles such as the quadriceps, glutes and calves are particularly stressed. The core, lower back and stabilizing muscles play a supporting role.
Are box jumps safe?
If you do them correctly, concentrate and listen to your body, box jumps are a safe exercise. However, they are not suitable for everyone.
Who is the exercise not suitable for?
If you have a history of ankle, knee, or hip injuries, you should be evaluated by a physical therapist before adding box jumps (or other plyometric exercises) to your workout program. Also talk to your physical therapist if you have any joint or bone problems, such as: B. Arthritis or osteoporosis. The exercise is more strenuous and requires a high level of balance, coordination and strength to be performed safely and correctly.
Box jumps during pregnancy
During pregnancy, avoid exercises that involve jumping or hopping. It's not the movement that's dangerous - the baby is well protected in your uterus - but the stress it puts on your ligaments and joints.
During pregnancy, the body releases a hormone called “relaxin,” which causes the ligaments to loosen. Loose ligaments make birth easier, especially in the pelvic area. However, in this condition they are more susceptible to injury. Exercises that involve jumping, such as Some exercises, such as aerobic and jumping exercises, increase the risk of causing serious and possibly permanent damage to your ligaments or joints.
Box jumps and other CrossFit activities such as sit-ups should be avoided in the second trimester due to the increased risk of diastasis recti. Additionally, the size of your growing belly may be a factor in whether or not you can perform these movements safely and/or comfortably. Exercises that pose a risk of falling should be avoided.
The growing baby increases the pressure in your abdominal cavity. An increase in pressure in the abdominal cavity means an increase in the load on the pelvic floor. This increased exposure can lead to an increased risk ofPelvic floor problemslead.
What Equipment Should You Use?
The only equipment you need for box jumps is a plyo box, also called a jump box. They are available in foam, wood and metal. The height varies between 30 and 80 cm, depending on your personal fitness level. Soft foam pads are best for the floor to minimize impact, but all types work well and are common in gyms.
If you want to do box jumps at home, you can use any elevated surface that is stable and large enough so that you don't miss the center or fall off the edge. However, these are often difficult to find. Exercise benches and steps are both too narrow, and a chair is not stable enough.
How to perform box jumps correctly
- Stand in front of a sturdy box or step with your feet hip-width apart.
- Bend your knees into a quarter squat and bring both arms behind you.
- Swing your arms forward and jump quickly in the middle of the box.
- Land gently with your knees bent and both legs at the same time.
- Stand upright before stepping down from the box.
- Repeat the exercise.
4 tips for effective, safe repetitions
1. Start slowly
Box jumps are difficult, and most lifters need to get used to jumping and what it feels like to get off the ground. Start with long jumps. These are low, forward jumps.
When you're ready to do the box jumps, start with a low height like a 6 or 12 inch box. Do a few step-ups to make sure it is stable and that you have an appropriate distance. Then jump!
Over time you should be able to train with a 45 to 60 cm box.
2. Stay focused
An obstacle that many people face is the fear of missing the box during the jump. This is a real problem and should not be taken lightly. If you don't choose your approach correctly, you could hit the box with your shins or knees, or fall completely over the box. And if you fail to land, you may lose your balance and fall.
So proceed with care and attention to detail. Avoid distractions and focus on what you are doing.
3. Listen to your body
If you feel pain when landing on the box, you may need to improve your technique or switch from box jumps to step-ups. It's best to have your technique assessed by a personal trainer.
4. Step down (slowly).
After landing, you should always step down from the box slowly and not jump backwards from the box. This is often done to do more and faster box jumps, but the goal of the exercise is to generate explosive jumping power - it's not about how many you can do in a minute.
This bears repeating: the box jump is not an endurance or cardio exercise that you do in a hurry or do repetitions until you are completely out of breath. Give yourself a short break between each rep so that you treat each jump like a deadlift.
If you want to build strength, you should limit your sets to 5 repetitions.
3 advantages of box jumps
1. Strengthen the lower muscles and thus tone the legs and buttocks
When you launch yourself from the ground to higher surface, the powerful fast-twitch muscle fibers in the glutes and legs are engaged. They challenge you to tense your muscles to the maximum for a short period of time. When done repeatedly, this trains the lower body muscles to work faster and more powerfully. These exercises are a must for any athlete or fitness enthusiast.
2. Injury prevention
Many sports injuries occur when the body is not prepared to absorb stress caused by external forces. High jumps train the body to produce more force, but more importantly, to absorb it when landing on the box.
By placing emphasis on landing the jump, you can train your lower body to absorb external forces safely and effectively. This can help you avoid pain and injury during strenuous exercise like running.
3. Train balance and coordination
Jumping onto a box and landing on your feet requires a high level of balance and coordination. Many people find that they are a little wobbly on their feet when they land on the box during their first jumps.
Despite the wobbling, the muscles in your core and lower body learn to stabilize. Over time, as you become stronger and more comfortable with the exercise, your body will also become accustomed to the movement, resulting in better balance and coordination.
