Rocket Jump

Also called rocket jump, squat jump reach and vertical jump.

Works

Quads, plus calves and hamstrings

Equipment

Bodyweight

Level

Beginner

Type

Compound

How to do it

Setup. Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.

1. To initiate the move, squat down halfway and explode back up as high as possible.
2. Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

Cues

• Feet shoulder width, arms in.
• Half squat, then explode up.
• Reach as high as you can.
• Land soft, knees bent.

Common mistakes

• Landing stiff legged.
• Knees caving on landing.

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.

Harder

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