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Olympic Lifts–Do We Really Need Them?

Box Jumps

Over the last several years, Olympic lifting movements have made a comeback into many gyms.  The primary reason to use Olympic lifts is to improve/maximize power output, or Rate of Force Development (RFD); however, the general fitness population lacks the requisite mobility and stability to safely get into the required positions to perform these exercises.  Over the next several weeks, I will introduce thirteen exercises that you can use instead to maximize speed, power, and RFD with less risk of injury, less technical skill required, and more efficiency.  Today’s exercise: Box Jumps.  Watch the video, give it a try, and let us know how you do. View the video here: https://youtu.be/LV9DH157nrU.

Although named box jumps, this exercise should technically be called box landings.  The point of a box jump is to introduce jumping and landing mechanics without the impact and force absorption of the landing that can lead to injury in many individuals.  The goal here should be to jump and land, softly, in the same position.  Once mastered, a one leg hop progression can be added.  Lastly, a traditional jump or hop can be used since your body will be ready to properly absorb the force of the movement.

-Jeff Tirrell, CSCS, CFSC, Pn1