Exercise Spotlight – Seated Box Jump

The seated box jump is a variation of regular box jump with some subtle differences and unique benefits. Normally we are able to generate less power from a dead stop and so you should expect to jump higher during a regular box jump than from seated. It is quite safe for most who are able to box jump. Here are a few reasons why you might opt for it. The seated box jump closely replicates the start position for a snatch and for a clean. It is also useful for developing ‘Starting Strength and Power’ as it takes away the stretch reflex beforehand to store energy. This is useful for generating force from a dead stop such as when accelerating during any team sport or weightlifting. 

Exercise Suitability:
Beginners: ✔️
Advanced: ✔️
 
What are the key technique points?

• Set the seat up so that your hips are above your knees and lean forward into the jump so that you have your chest over your feet ready to explode straight up.
• Think about landing first, both as you land on the box and as you come off and step back down to the ground. Keep your chest up, absorb the impact smoothly through your legs with good squatting posture.
• Focus on jumping as explosively and as high as possible by pushing your feet down into the ground.
• Use a lower box than you’d actually think you could jump onto, you can still jump higher than necessary without going onto a higher box.
• Consider stepping down off of the box with control rather than jumping down to a hard landing.

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