The seated box jump is a variation to the box jump exercise, that serves to get rid of the assistance of a countermovement.
This exercise is among the best plyometric exercises to enable one in jumping higher and building explosive power, especially for athletes and powerlifters.
However, this is not to say that only athletes and powerlifters should engage in it. It is also great for the general population as it generally assists in maintaining elasticity in the tendons as one ages.
Read on for detailed information about this powerful exercise.
HOW TO DO SEATED BOX JUMP PROPERLY
This section will be divided into several segments to enable you to perform it with the right form. You will require a box and a stable stool, sitting parallel to each other.
PREPARATION
Begin the preparation stage by standing erect with your feet in a squat stance. You can also go a little bit closer if you are comfortable.
Start your wind-up by raising your hands overhead and your hands fully extended. While at this, consider to also fully extend your hips and arch your back.
Continue to reverse this motion by pulling both your hands down. Flex your hips and lower yourself gently on to the box below.
As you squat down to the box, allow your hips to open up. Additionally, rotate your hands internally as they extend behind your torso.
Mimicking a box squat, slightly rock back on to the box.
THE JUMP
This movement is the opposite of the preparation movement highlighted above.
Start reversing your movement by forcefully by leaning yourself forward and pulling your heels back into the ground. Follow this by quickly extending your uncles, knees and legs.
To easily pull your body further up into flight, consider leading with your arms, by raising your hands forward and up.
During the take-off, press hard into the ground and while at this, ensure that you extend your hips, knees and ankles fully. This will enable you to get the most out of this movement.
While still in the air, curl your knees up to your chest and feel free to use your hands from balance if you feel unstable.
THE LANDING
Try your level best to land back on to the box on a paleo position.
Rather than stomping with your heels which is dangerous, allow the balls of your feet t touch first as this will control the descent.
Repeat this exercise for the desired number of reps.
SEATED JUMP BOX TIPS TO CONSIDER
Always allow your hands to lead the movement, moving as fast as possible.
When relaxing back no to the box, always ensure you rock back.
To ascend smoothly from the box, always curl your heels into the ground while leaning forward.
SEATED BOX JUMP MUSCLES WORKED
As mentioned earlier in this article, seated box jump is an example of a plyometric exercise. Because of this, it is very effective when it comes to increasing your power and strength.
This high impact exercise therefore serves to work the following muscles in your body.
QUADS
Your quadriceps, commonly referred to as quads are made up of four muscles, all which work together to enable you to perform quad strengthening exercises such as this one.
GLUTES
Commonly referred to as the butt, this is the longest and strongest muscle group in your body. Due to this, working them could be quite a nuisance.
However, thanks to exercises such as the seated box jump, this muscle group can be targeted effectively.
HAMSTRINGS
These are skeletal muscles located at the back of your thigh.
Seated box jump exercise will strengthen them, leading to ease in day-to-day activities such as walking, climbing stairs and performing other leg movement exercises.
CALVES
Your calves are also part of the muscles worked by this exercise. They are located at the back of your legs and working them will improve your general body balance and stability.
BENEFITS OF SEATED BOX JUMP
You will witness quite a number of benefits by including this exercise into your workout routine. Below are some of the major ones.
INCREASE IN POWER AND EXPLOSIVENESS
If you are a football player or sprinter, this exercise will increase your power and explosiveness hence making it easier for you to sprint or run faster for the ball.
INCREASE IN VERTICAL JUMP RANGE
If you are always having trouble answering questions such as “how high can you jump?” this exercise will see to it that you just don’t give an embarrassing answer.
It will help to increase your vertical jump rate.
INCREASED OUTPUT AND CALORIE BURN
Doesn’t this sound like sweet music to your ears? I mean, who wouldn’t want an exercise with such an inviting package?
The seated jump box is a very difficult exercise that will see you increasing you output and blasting more calories.
SEATED BOX JUMP ALTERNATIVES
STEP-UPS
Well, if you find seated box jump a bit too much, this is a softer alternative that will see you targeting the same muscle groups, although not as hard as in seated box jump.
LUNGES
This is another alternative that will work in your favour if seated box jump is difficult for you. It will prepare you into getting your seated box jump right.
COMMON SEATED BOX JUMP MISTAKES TO AVOID
Avoid landing forcefully on the box as this could cause very serious knees or leg damages.
Avoid using momentum during the whole routine as this could lead to joint and muscle damage.
Avoid incorporating unilateral versions of this exercise until you have accumulated enough levels of lower body and strength stability.
Avoid choosing a box that is too high is among the most common mistakes related to this exercise. However, it may lead to falling off and most of all, it will reduce your confidence, especially if you are a beginner.
Avoid performing this exercise at the end of your work out sessions. In order for this exercise to be effective, it requires fresh legs.
Doing the opposite of this will see you getting tired quickly and hence render the routine useless. So, to be on the safe side, consider doing the exercise immediately after a short warm up session.
TAKE AWAY
This is a high-level exercise, and should be performed by skilled people. If you are a beginner, consider its easier alternatives and gradually advance to seated box jump.
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