Increased Vertical by Hang?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Anyone hear this before? I was in lab doing some work when a discus thrower mentioned getting ~3 inches on his vertical after hanging from a chin up bar. So I got the three of us who were in there to measure our vertical and then hang about 30 seconds and remeasure and sure enough all of us increased.

I also had us stand on one of those vibrating platforms to see if that did anything and all jumps were lower or the same… (the idea is that the platform gets your nervous system fired up) anyway just curious as to whether anyone has heard of hangs increasing vertical and if so why it does. (stretches out the shoulder possibly?)

2

Interesting. Hanging from a chinup bar does decompress the spine, so that might have something to do with it.

3

sup

i have people do static lat stretches prior to performing a vertical jump for testing (with someone else), most of the time it seems to help. if the lats are strong or tight, they may possibly decrease some ROM.

more importantly i think is the ability to deaden the antagonists to shoulder flexion. when reaching up for vert, you basically have shoulder flexion, and depending on how you reach, added bits of abduction/adduction. so the main muscle group to staticly stretch and deaden would be the shoulder extensors (lats). if the lats are deadened, shoulder flexors will achieve a more powerful contraction, giving you hopefully and inch or more.

i’ve seen it work in many people doing vert testing (including myself).

about vibration, some people say good results, some people say no results, some people say bad results:

good:
Effects of whole-body vibration training on sprint running kinematics and explosive strength performanceGiorgos Paradisis and Elias ZacharogiannisTrack and Field Unit, Department of Sport and Exercise Science, University of Athens, Athens, Greecesummary: performance in 10m,20m,30m,40m,50m,60m improved significantly after week 6 of using vibration. step length improved 5.1%. running speed increased 3.6%. counter movement jump increased by 3.3%. strength endurance improved 7.8%.

none:
The Short-Term Effect of Whole-Body Vibration Training on Vertical Jump, Sprint, and Agility Performance

Darryl J. Cochrane1, 4, Stephen J. Legg2, and Michael J. Hooker3

Cochrane, D.J., S.J. Legg, and M.J. Hooker. The short-term effect of whole-body vibration training on vertical jump, sprint, and agility performance. J. Strength Cond. Res. 18(4):000?~@~S000. 2004.?~@~TPrevious studies have suggested that short-term whole-body vibration (WBV) training produces neuromuscular improvement similar to that of power and strength training. However, it is yet to be determined whether short-term WBV exposure produces neurogenic enhancement for power, speed, and agility. The purpose of this study was to investigate the effect short-term WBV training had on vertical jump, sprint, and agility performance in nonelite athletes. Twenty-four sport science students (16 men and 8 women) were randomly assigned to 2 groups: WBV training or control. Each group included 8 men and 4 women. Countermovement jump (CMJ) height, squat jump (SJ) height, sprint speed over 5, 10, and 20 m, and agility (505, up and back) were performed by each participant before and after 9 days of either no training (control) or WBV training. Perceived discomfort of every participant was recorded after daily WBV exposure and nonexposure. There were no significant differences between WBV and control groups for CMJ, SJ, sprints, and agility. Perceived discomfort differed between the first and subsequent days of WBV training (p < 0.05); however, there was no difference between the WBV and control groups. It is concluded that short-term WBV training did not enhance performance in nonelite athletes.

bad:
can’t find the bad one in my notes, but, they had them on a vibration platform for 5 minutes prior to a VJ, and the VJ went down. 5 minutes is retarded.

peace

4

Thanks adarqui, I hadn’t done any research on the vibration stuff, just figured id throw it in while testing vertical jumps. I appreciate the studies you posted. As far as the hang prior to the jump, I agree with what you stated. You wouldn’t happen to know of any studies done on that would you? So far my searches have been fruitless.

5

great post again adarqui

6

supsup

i don’t think any such study exists that involved stretching of the lats and effect on vert etc. all we can do is search for studies regarding shoulder ROM etc, then kind of put 1 & 2 together.

i searched real quick on shoulder tightness, something that stuck out:

TITLE = Title Evaluation of three on-the-field non-assisted Posterior Shoulder Stretches in Collegiate Baseball Pitchers

GH = glenohumeral (shoulder joint)
IR ROM = internal rotation, range of motion
PST = posterior shoulder tightness

Conclusions: This study has demonstrated that performing a posterior shoulder stretch for a single ion of 3 repeated 30 seconds is adequate to significantly increase acute GH IR ROM and decrease PST. ient scapular stabilization can be achieved when the standing sleeper stretch at 90º, standing sleeper strretch at 45º, and the standing horizontal cross arm stretch are performed correctly.

most of the search results revolved around this, since it’s a pretty important topic. a “decrease in PST” from 3 static stretches is the important thing. i’m sure many more studies exist regarding posterior shoulder tightness and stretching, these would be useful if we found them.

anyway, lots of strong athletes, such as football players etc, have very tight lats & upper backs. i’m not sure why this technique isn’t more popular, but i’ve definitely seen it work. if you combine pre-testing lat/upper back stretches with consistent shoulder mobility/lat stretching over the course of their training period, then you definitely have a new tool to gain some inches. we all know that the reach measurements for combine/testing are a joke, and two handed reach measuring is retarded, but it’s historic, so these tricks will never die.

peace