Push-ups, pull-ups, air squats, box jumps… these are all...

A video posted by Diane Fu (@dianefu) on

Push-ups, pull-ups, air squats, box jumps… these are all movements we see in spades inside our arsenal of exercises. Knowing how to achieve the most out of each movement separates the exercise enthusiast from those chasing performance. Lester Ho (@lesterhokw) from The Training Geek is here to discuss the value of the box jump.


“Understanding the Box Jump.

The box jump is a good tool in the repertoire of exercises for a weightlifter. However, its purpose as an exercise is sometimes misguided.

Properly executing it will highlight the strength and weaknesses within one’s movement patterns in weightlifting. The box jump requires a counter movement before an explosive propulsion with the hips, knees and ankles fully extending.

This propulsive phase can show us the carryover of how you execute your second pull in the weightlifting movements. Being able to reach full extension of the hips and knees indicates that the driving force to propel the body upwards is appropriately executed through the legs.

If the individual fails to reach full extension in the box jump, chances are that they may not be reaching full extension in the hips and knees which means a loss in force that could be added to the lift.

If this is not achieved when performing an unloaded movement such as a box jump, it is also probably not going to happen when loaded with a barbell.

Achieving full extension of the hips and knees can possibly add 1-2 inches to your box jump but more importantly, give you more drive through the legs for your lifts.”


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