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Medicine Ball Box Jump
Expert - Cardio - Compound
Targeted Muscle Group
Upper Legs
Lower Legs
Core
Recommended Equipment
How to do it
Performing a medicine ball box jump involves incorporating a medicine ball into the standard box jump exercise.
Place a plyometric box or sturdy platform in front of you. Choose a box height that is appropriate for your fitness level. Stand facing the box with your feet shoulder-width apart or slightly wider. Hold a medicine ball with both hands in front of your chest at about chest height. Choose a medicine ball weight that allows you to maintain control and proper form.
Engage your core muscles to stabilize your torso. Bend your knees slightly and hinge at your hips, lowering your body into a quarter squat position. Ensure that you're in a balanced and stable position before beginning the movement. Explosively extend your hips, knees, and ankles to propel yourself upward. Swing your arms upward to generate momentum for the jump.
Simultaneously jump onto the plyometric box with both feet while holding the medicine ball.
Aim to fully extend your hips and knees at the top of the jump.
Land softly and securely on top of the box, ensuring that your weight is evenly distributed.
Hold the Medicine Ball:
Maintain your grip on the medicine ball throughout the entire jump, keeping it securely held in front of your chest. Use your core muscles to stabilize your torso and the medicine ball as you land on the box. Step or jump down from the box with control, then return to the starting position to prepare for the next repetition.
Repeat the medicine ball box jump for the desired number of repetitions or as prescribed in your training program.
