Bench Jump

Also called bench hop, box jump over and bench jump over.

Works

Quads, plus calves, glutes and hamstrings

Equipment

Bodyweight

Level

Intermediate

Type

Compound

How to do it

Setup. Begin with a box or bench 1-2 feet in front of you. Stand with your feet shoulder width apart. This will be your starting position.

1. Perform a short squat in preparation for the jump; swing your arms behind you.
2. Rebound out of this position, extending through the hips, knees, and ankles to jump as high as possible. Swing your arms forward and up.
3. Jump over the bench, landing with the knees bent, absorbing the impact through the legs.
4. Turn around and face the opposite direction, then jump back over the bench.

Cues

• Quarter squat, arms back.
• Jump up and over the bench.
• Land soft on both feet.
• Turn and repeat.

Common mistakes

• Landing stiff legged.
• Clipping the bench.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Easier

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