Lifting to increase vertical.

Discussion in 'Fitness & Nutrition' started by nerd9, Apr 8, 2007.

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  1. nerd9

    nerd9 OT Supporter

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    I started training to become a better athlete and after about 8 months, I feel that I am in good athletic condition except for one thing: my vertical jump.

    I am 6'1 and can easily grab the rim, but I just cannot dunk. What exercises can I do to put my fucking forearm into the rim?

    Squatting/deadlifting? I have heard that power-cleans are effective at this, but I am scared to hurt myself because I've never done them before.
     
  2. deuceforty

    deuceforty between rupture and rapture

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    35 inch vertical jump > you
    squats, deadlift, power clean, snatches, lunges....


    and then there is a plethora of things just using your bodyweight
     
  3. Phineas Q Stork

    Phineas Q Stork Active Member

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    Squatting and deadlifting. When I first started lifting seriously and starting putting some weight on the bar, my vertical went up fairly quickly.
     
  4. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Power snatches are better for vertical jump development, and have less risk of injury. I'd also choose front squats over back squats.
     
  5. GuOD

    GuOD mcflurry diet

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    one legged squats are good. i remember reading about some guy with a big vertical promoting them.
     
  6. elemenohpee

    elemenohpee pass me the lazerbeam....

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    i'm guessing the key here is "serious weight"
    before i started lifting my vert. was mediocre. i've worked my way up to 1.5x my bodyweight for squats/dl, and my vert is about the same. guess i gotta keep working, or add plyos and another explosive exercise.
     
  7. TracerBullet

    TracerBullet Active Member

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    Do some plyometrics.
     
  8. el es dee

    el es dee ...through a cloud of chalk and the midst of pain.

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  9. kronik85

    kronik85 New Member

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    posterior chain
     
  10. vtectyper

    vtectyper New Member

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    Why front squats instead of back squats Ceaze? I thought back squats are better at hitting the glutes and hamstrings then the front squats
     
  11. 1999TL

    1999TL New Member

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    stand under the rim crouched down touching ankles. Keep on jumping all the way up touching the rim. Keep doing it till your legs are sore. A medicine ball in your hands will make it a little more difficult. But you get tired faster than you think.
     
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