Vertical Grip
Jump Higher By Including These Several Workouts To One’s Current Work Out
There’s plenty of ways to tackle any life goal. Such is the case in making true gains in your vertical leap workout: you have choices aplenty. You can’t choose to circumvent a good dose of hard work and real sweat, which is the downside. Here are 4 great exercises to make serious gains in your vertical jump.
1. Do Lunges
Nobody “loves” lunges, but that’s alright. We hate lots of things we need, like going to the dentist. This is one of the most effective leg exercises known, however, especially in a vertical leap workout. You won’t miss a muscle group in your legs in lunges.
Start the exercise with weights in hand—usually dumbbells, but whatever—and make sure you have a good grip! Step forward, keeping your back straight and looking forward, and you’ll end the movement with your thigh 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 one hurts so good: you’ll feel it everywhere! Historically, T-Rexes used this to bulk up, but it’s absolutely imperative you maintain a proper posture with this one. Usually, squats are performed with very high weights, as the quads can support the most weight.
Get to a squat rack or machine, and load the barbell at about the height of your collar bone. Hold onto the bar, resting it across your upper back, and stand underneath it with your hands in a wide-grip. Keeping your abs flexed and spine straight, carefully go down until your thighs are parallel to the ground again. Then it’s back up, and repeat.
3. Calf Raises (until they “Moo!”)
Calves are integral to gaining height in your vertical jump, so including this exercise is vital to your success. You have optional methods to do this one, which is great. You can use free weights of your choice, 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
Last and definitely not least, include this 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. Keeping your balance, step up with your leading foot and with your other leg, bring your knee to 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.
Sony Alpha Vertical Grip Overview