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Are Box Jumps Doing More Harm Than Good?

There’s been a lot of attention lately on athletes who are doing some outrageous box jumps.  To see what I’m talking about, simply search “box jumps” on YouTube and you’ll find plenty to choose from.

While these are some pretty impressive hops, they’re also doing more harm than good.

Box jumps can be a great fitness tool, but the focus needs to be on proper form and NOT jumping up on some crazy high box.

How To Do Box Jumps Correctly

To do a proper box jump, stand in front of a box (I typically suggest no more than 18”-24”) with your feet about shoulder-width apart, take a quick, shallow dip and then explosively jump up on it.

You should focus on sticking the landing like a cat (meaning soft and quiet – not like the roof just caved in) then step back down (do not jump down), take your time to reset and jump again.

If you find you’re landing on the box in a deep squat position, then you’re not only doing them wrong, but are opening yourself up to an injury.

A good box jump will have you taking off and landing in the same position, meaning if you jump from a ½ squat then you should be landing in a ½ squat.
About the writer: Ken Grall is a Certified Strength & Conditioning Specialist (CSCS) and owns and operates an Edge Fitness in Madison, Wisconsin. Learn more about Ken.

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