If you do CrossFit, F45 or HIIT style training, then you're sure to know about the good old plyometric box jump.
We have a love hate relationship with them here at Hippy Chippy Australia. But what are the actual benefits of the box jumps and how can you get more out of training by adding them into your programming? Read on to find out!
Box jumps are one of the most well known plyometric exercises around. Plyometric exercises are explosive movements that use speed and force to increase your strength and improve your cardiovascular fitness. Box jumps mainly focus on your lower body muscles- calves, hamstrings, glutes and quads. The jumping motion required for box jumps also helps to strengthen your core as well as your arms.
By doing sets of box jumps or continually jumping for a set time frame your heart rate will increase and you’ll start burning those calories. If you are including them a few times a week into your training program your endurance and cardiovascular fitness will notably improve.
The beauty of the Hippy Chippy Plyo Boxes is they come in three different size combinations that each have three different heights depending on which side you have the box on. You will be sure to find a box to suit your confidence level. Hippy Chippy also has a box that conforms with the CrossFit Games specifications. These boxes are perfect for your gym or to have at home.
How to do box jumps?
Firstly, pick a suitable box height that you can jump onto confidently. Stand in front of the box facing it with your feet shoulder width apart. Slightly bend your knees while swinging your arms back. In an explosive motion swing your arms forward and use that momentum to launch yourself onto the box landing softly with knees slightly bent. Then jump or step back down in a similar style landing softly again.
You can always up the ante by increasing the height of your box, adding weight, performing a burpee box jump, performing box jump overs, doing one legged box jumps. The options are endless!
Other exercises for your plyo box?
You don’t necessarily use your box exclusively for box jumps. You can modify the movement to step ups. Use the box as a support for one foot while you perform Bulgarian lunges. Another exercise great for rehabilitation or as an entry level to exercise is to perform a squat in front of the box until you are seated, then stand up and repeat. Get creative and you’ll be surprised how versatile the Hippy Chippy Plyo Boxes can be.
Check out the range in our store here