Like most things in life, there's more than one way to skin a cat. Such is the case in making true gains in your vertical leap workout: you have choices aplenty. One thing you can't do is avoid the effort and dedication it will take. Here are 4 great exercises to make serious gains in your vertical jump.
1. Do Lunges
Most folks hate these, and rightly so. They punish your quads just so. Nonetheless, you get work out most of your leg muscles with just this one classic exercise. Targeted areas you'll get to feel the fire: quadriceps, hamstrings, glutes and, of course: your calves.
Begin the exercise with dumbbells in hand, with a comfortable grip and enough weight to exert yourself. Like the title says, lunge, without bending at the waist, and you'll end the movement with your quad parallel with the ground. Either lunge forward again (unless you'll hit the wall!), or step back and take your next step with the other leg.
2. Classic: Squats
This is another leg-killer of an exercise: you'll feel it everywhere! Squats are a great all-around leg strengthening exercise, but it's absolutely crucial you maintain a proper posture with this one. Usually, squats are performed with very high weights, as the quads can support the most weight.
Unlike the lunge, squats are performed with the barbell traditionally (you can use dumbbells if you want, but you'll look like a pansy). Rest the bar across the top of your back, with as much weight as you can safely stand. Usually squat weights are much heavier than bench weights. Keep your chest out, back straight, abs tight, then lower until your quads are parallel to the floor. Don't bend your back! Slowly rise back up standing, then repeat.
3. Calf Raises (until they "Moo!")
The calves give your jump added height, so tackle them with this exercise. You have optional methods to do this one, which is great. You can use either dumbbells or barbells with this, and then raise up onto your toes slowly, holding at the peak, and then slowly back down. You see, you can do that on a step, at the calf raise machine, or at the squat machine to name a few alternatives.
4. Kick it up a notch: Step Ups
Lastly, you can perform the step up in your vertical leap workout. Take the free weight selection of your choice in hand. Find yourself something that can withstand the added weight, like a weight bench, just so long as it's about 2 feet off the ground. Step up with your leading foot and raise your other leg until your knee hits your chest. Then, repeat the motion for the other leg. By "leading foot," by the way, is simply meant whichever foot you normally take your first step with. This will build up quads and calves-your target muscles for vertical jumping.
1. Do Lunges
Most folks hate these, and rightly so. They punish your quads just so. Nonetheless, you get work out most of your leg muscles with just this one classic exercise. Targeted areas you'll get to feel the fire: quadriceps, hamstrings, glutes and, of course: your calves.
Begin the exercise with dumbbells in hand, with a comfortable grip and enough weight to exert yourself. Like the title says, lunge, without bending at the waist, and you'll end the movement with your quad parallel with the ground. Either lunge forward again (unless you'll hit the wall!), or step back and take your next step with the other leg.
2. Classic: Squats
This is another leg-killer of an exercise: you'll feel it everywhere! Squats are a great all-around leg strengthening exercise, but it's absolutely crucial you maintain a proper posture with this one. Usually, squats are performed with very high weights, as the quads can support the most weight.
Unlike the lunge, squats are performed with the barbell traditionally (you can use dumbbells if you want, but you'll look like a pansy). Rest the bar across the top of your back, with as much weight as you can safely stand. Usually squat weights are much heavier than bench weights. Keep your chest out, back straight, abs tight, then lower until your quads are parallel to the floor. Don't bend your back! Slowly rise back up standing, then repeat.
3. Calf Raises (until they "Moo!")
The calves give your jump added height, so tackle them with this exercise. You have optional methods to do this one, which is great. You can use either dumbbells or barbells with this, and then raise up onto your toes slowly, holding at the peak, and then slowly back down. You see, you can do that on a step, at the calf raise machine, or at the squat machine to name a few alternatives.
4. Kick it up a notch: Step Ups
Lastly, you can perform the step up in your vertical leap workout. Take the free weight selection of your choice in hand. Find yourself something that can withstand the added weight, like a weight bench, just so long as it's about 2 feet off the ground. Step up with your leading foot and raise your other leg until your knee hits your chest. Then, repeat the motion for the other leg. By "leading foot," by the way, is simply meant whichever foot you normally take your first step with. This will build up quads and calves-your target muscles for vertical jumping.
About the Author:
Learn more about Achieving The Highest Vertical Jump , at Learn How To Jump Higher Quickly and claim your Free Special Report which is just packed full of related articles. To find a number of different articles on the subject they can be found at http://bestverticaljump.org.
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