If you are interested in truly increasing your squat and vertical jump, then all you need to do is incorporate the use of your own body resistance and a kettlebell.
You see kettlebell training is an ancient art form that has been around for centuries and has helped to forge some of the world’s greatest athletes.
More specifically the kettlebell lift known as the overhead snatch is the perfect kettlebell exercise to implement in order to completely improve your vertical jump.
By incorporating this single lift and utilizing your own body resistance you can formulate a vertical jump workout that will smoke your competition!
1. The Body Plank
The key to increasing your vertical jump is solely dependent on increasing your core strength and power.
One great body weight exercise that is highly effective in doing just that is the body plank.
If you have never performed a plank, then I will give you a brief explanation.
Before I start, imagine a bridge covering a span of land.
In order for that bridge to be effective to support the load of itself and traffic, it must be straight and rigid.
When you perform a body plank you must be the same way.
To do this you will want to get on the ground facing down.
You will want to elevate your body off of the ground by bridging up and supporting the weight of your body on both your feet and elbows.
Your body should form a straight rigid line from your ankles to your shoulders.
Your arm should be perpendicular to the floor from your elbow to your shoulder.
Maintain this tense position for about a couple of minutes straight when you first start out.
This is a great drill for your vertical jumping muscles.
2. The Kettlebell Snatch
A great exercise to combine with the plank is the single arm overhead kettlebell snatch.
This particular lift is explosive in nature and is known by many as the Czar of all kettlebell lifts.
This lift is unmatched when you are looking at developing superior hip power, core strength and shoulder stability.
By implementing this lift you will also achieve a high level of cardiovascular conditioning.
To perform this lift you have to vertically pull the kettlebell from either the floor or from between your legs up to a held position above your head in one smooth explosive movement.
In order to create the momentum to effectively pull this weight you must perform a task in kettlebell training known as the hip snap.
The hip snap is performed by you forcefully flexing and then extending at both your hips and knees in order to elevate it to a high pull position just lateral to your head.
Once the bell is at this high pull position you must then vertically punch your palm towards the sky to finish the lift.
As you punch your palm make sure to lock out your elbow and suck your shoulder into the socket.
Trust me, by implementing this lift, your vertical jump muscles just woke up!
If you have not taken the time to learn and incorporate kettlebell snatches and body weight drills such as the planks into your personal regimen, then you are lacking in your vertical jump workouts.
Feel free to access the rest of my articles on the matter.
Remember that anyone can train hard but only the best train smart!
Designed by ex-basketball professional Adam Folker, Vert Shock is the only proven 3-step jump training program that adds at least 9 to 15 inches to your vertical jump in less than 8 weeks.