How to Properly Box Jump
By Thomas DeLauer
Box jumping may sound self explanatory, but in reality many people perform them incorrectly. HYLETE’s Daily Circuit App often includes box jumps in it’s daily training regimen. Now’s your chance to master the technique. HYLETE Community Captain Thomas DeLauer explains the do’s and don’ts along with one tip that can save you from pain in your back and knees.
If you enjoy tips on physical performance check out DeLauer’s Transverse Abs vs. Rectus Abdominis video.
About the Author
From 280lbs to the Covers of Magazines... All by living a lifestyle that is honest and real. Thomas DeLauer brings the nutrition expertise along with a unique perspective on health and wellness that is everything HYLETE.
The following is a transcription of the above video:
What's going on, HYLETE Nation? It's Thomas DeLauer, your community captain, and today I want to talk about how to properly do a box jump.
Now, a lot of us know that jumping up on a box isn't really rocket science, but believe it or not, there is a right way and a wrong way to do it, and it's not as crazy as you think. It's actually quite a subtle difference. You see, when Ron, the founder of HYLETE and I were talking about the circuit challenge, we were talking specifically about the box jump and how most people tend to do it a little bit inaccurately.
So I want to break down the right way. Okay, first and foremost, how you start your box, jump in your athletic position, that athletic stance is exactly how you should comfortably land on top of the box. You see a lot of people land on the box in a super, super deep squat.
Well, I want you to think about that as it pertains to like an athletic position. When on the field would you ever land in a deep squat? Practically never. So a good example, okay, I'm starting in my athletic position, knees slightly bent, and I'm going to jump right into the box and I didn't change much from that athletic position, and I finished standing up at the top.
Okay, so one of the things that I'm not doing is I'm not jumping up and trying to land stiff, not at all. That's going to be really hard on the knees. And I'm not jumping up and landing in a deep squat and then stepping up and finishing the squat that way. I'm starting in my athletic position and I'm ending in that athletic position and standing up and stepping down. No need to jump down unless you absolutely need to.
So again, athletic position, athletic position finish. Now let me show you the wrong way. I'll probably end up yanking my back during this. This is what you see a lot of people doing, okay? They're going to end up jumping up like this, landing like that. Knees are over the toes. They're in a squat and they finish up. Then, of course, they jump down to add insult to injury. Sloppy, sloppy way. Go smaller, go lower. Athletic position, athletic position, really slam it. You don't need to really land loudly, but if you try to land too softly, you're going to land on your toes and put a lot of stress on your knee. It's okay to plant it, but don't slam it. So athletic position, athletic position, finish the squat.
So there you have it. Quick little tip. It's going to save you back, save your knees and help your circuit challenge. As always, I'm out of breath.
Thank you for tuning in to HYLETE, and I will see you in the next video.