I have been trying to increase my vertical jump. The problem is that I’m not quite sure what is the best squat form for helping my vert.
I watch pro powerlifters and I always see them really arching their backs and that’s how they say to lift in all the articles and stuff. So that is the way that I have always squatted.
Somehow along the lines my pelvis has developed a forward tilt (pubic down/rear up). I have been working on my hams and glutes to help this problem, but I’m just having problems trying to figure out how to squat.
I saw this video of Frank Yang squatting and his form doesn’t look like most powerlifters I see. His pelvis is tilted back (rear down/pubic up).
I guess I’m just trying to find some guide lines of how much my rear end can roll down? Or maybe Frank just has bad form in this? Maybe Eric C. or Kelly B. can help me out on this one if they happen to be around since he was following their programs?
my form in certain lifts need improvements.
the deep squats you see there actually decent, i just need to bring my elbows forward and stick my chest out more. I switch my squat stance and the type of squats i do from cycle to cycle depends on my needs and weaknesses.
I consider different forms of squats to be completely different exercises. if you are asking what kind of squats are “sports specific” to the vertical leap then the answer is perhaps none of them. What type of squat is beneficial is all up to the individual and where you are in your training.
If you arent sure what you need right now start with low box ssquats with slidely wider stancee and deep front squats.
I’ve been doing squats just as low as I can go with a fairly wide stance. I don’t really think doing a squat in the same form as I jump would work very well due to the fact that it would be only a 1/4-1/2 squat and I’d be missing out on a lot of strength gains from the increased range of motion.
Digitailairair I guess what bothers me is that I’m just afraid I’m going to hurt my back. At the bottom of your lift you rear rolls under a little bit. Is that safe? Right now I’m doing a basic strength training program from Kelly B.'s Vertical Jump Bible. I’ve been at it for 11 weeks and I have one more week left. Then I’ll probably rest for a week or so and then maybe I’ll start something that involves more front squats. What are the different advantages that the different squats carry with them? Sorry I have so many questions I’ve just been after this for so long and it’s just recently that I’ve stumbled on all of this credible information. I’ve been reading the articles and searching the forums trying to soak up as much info as I can.
I think you would probably be best off with an “athletic stance” squat, which basically means whatever is comfortable. Numerous coaches (I can specifically remember DeFranco and Hatfield and I know I’ve seen others but don’t want to incorrectly quote) have advised this for athletes. Basically their thoughts seem to be to let the athlete pick a squat stance that seems comfortable to them. Not too wide, not too shallow.
Generally the two squat variations I use are a below-parallel back squat, with my feet a little bit outside the shoulders and an ATG front squat, with my feet just inside the shoulders.
Your form doesn’t have to be specific. Just squat and deadlift heavy. Getting strong is the purpose of the basic compound lifts, not to mimic a vertical jump.
Personally I use the sumo deadlift with the front squat (narow stance) OR the regular deadlift with box squats (wide stance).
And ALWAYS arch your back, it’s not about powerlifting… it’s just a safety issue. Arch strongly, hold air into your belly and push it against the belt. You don’t want to hurt your spine doing small silly but costly technical mistakes like that (been there…)
Frank is definitely explosive but he does round his back. Also I would not go down that fast. Go fast on the way up (preferably using bands too so you don’t have to decelerate the bar)!
[quote]digitalairair wrote:
my form in certain lifts need improvements.
the deep squats you see there actually decent, i just need to bring my elbows forward and stick my chest out more. I switch my squat stance and the type of squats i do from cycle to cycle depends on my needs and weaknesses.
I consider different forms of squats to be completely different exercises. if you are asking what kind of squats are “sports specific” to the vertical leap then the answer is perhaps none of them. What type of squat is beneficial is all up to the individual and where you are in your training.
If you arent sure what you need right now start with low box ssquats with slidely wider stancee and deep front squats.
[/quote]
I just checked your other videos man, that’s some EXPLOSIVE LIFTS AND JUMPS!!! Very nice, the jerks looked like they were on fast-forward!!! I will watch this again before my next workout. Sick vert test too. Finally a legit 40inches. What sports you play?
Hey Fred thanks for the props!
I don’t really play sports believe it or not. I’m looking into track and arena football right now, don’t know where thats gonna lead me yet. People always ask me what im training for i just tell them " i dont know" lol. I guess it was just a personal goal of mine to jump higher when I used to play pick up basketball. Hell, i dont even play basketball anymore come to think of it!
Honestly no! Especially the 50-reps rythms squat bs exercise. I’ve see 2 guys hurt their lower back doing this. I mean what’s the purpose of doing 50 reps in as little time as possible? None, do 12 sets of 3 with max power but not 50 reps with 20 (or way more) of those done half ass…
[quote]relentless2120 wrote:
FredB4 , are you saying you disagree with the other tips in the article or just the 50 rep squats?[/quote]
It’s not that it’s a bad exercise, I mean a powerful 1/4 squat with bands is certainly a good one to try for vertical jump training. But I just think the 50-rep scheme has no purpose behind it. I’d rather do less reps, more sets, more powerful, better quality reps to stimulate those fast twitches.
As for the rest of the article, I agree with the jumping technique he describes. Also the importance of an explosive arms swing can’t be stressed enough. That can definitely add a couple of inches if you do it right, fast and relaxed.
The big toe exercise is also interesting but might be more useful for a quick first step, or being solid on your feet during changes of direction or sprint starts than jumping.
The stretch, I don’t know, try it for yourself but I have and haven’t noticed any difference or benefit. But I do dynamic stretches and a few short static already, after a thourough warm-up.
And the light, solid shoes, well that’s just common sense.
Two suggestions I would have are squat with a normal stance, many powerlifters go wide to lift more weight but it seems there is a greater transfer of skill when using a normal (shoulder width or slightly wider, toes out a bit) stance. Go low and don’t round your lower back, keep it slightly arched.
Don’t forget squats aren’t the only thing to do. Deads and cleans or any olympic lifts will help, and of course practicing the VJ is crucial. Good luck.
I’m actually on the last week of the Novice strength workout from Kelly B’s Vertical Jump Bible. So I’ve been doing all the exercises in that so far. Mainly right now I’m trying to build strength in my glutes and up my squat max.
I’m also working on balancing my body out and trying to make it optimal. That’s why I was asking about Frank’s video. Most people who I have observed who have significant vertical leap seem to have an almost perfectly balanced pelvis if not more on the pubic up/rear down side.
That’s why I was wondering about the squat video. His lower back is very straight as are others I’ve observed who can jump high. My lower back on the other hand curves in a little bit, which isn’t necessarily a bad thing, but it doesn’t seem to be optimal for what my goals as an athlete are.
above parallel jump squats, trap bar jumping Deads, good morning with weight releasers. teach yopuself to drop fast and reverse the kinetic energy quickly. Don’t fret over “flawless” VJ technique. SUFFICIENT and EFFECIENT will do let your bodies ability to produce force take over!
Pete Arroyo
Well I went from 20 to 25 inches in the first 2 phases and in the second 2 phases I got stronger, but my vertical stayed the same. My running vertical went from 22 to 28 inches during the first 2 phases, but stayed at 28 during the last 2 phases. My squat went from 135lbs to 205lbs. I’ve rested and now I think I’m going to go ahead and do the Novice weights again with some modifications (add front squats and focus more on the posterior chain). What do you guys think?