Hex Bar Jumps - Explosive Power - Leg and Back Strength - TechniqueWOD - 152 - Doug Larson

Hex Bar Jumps are an amazing exercise to build explosive power.
They’re easier to learn than snatches and cleans and provide similar (tho not the same) benefits.
If you’re technique isn’t very good on snatches and cleans yet or you (or one of your clients) has no desire to take the time to learn them then hex bar jumps are a great substitution.
To state the obvious, you should always land with your hips back (returning back to a perfect deadlift start position) and never try to catch the weight.
Do 8 sets of 2 reps at 30-50% of your deadlift max. Each rep should be fast and feel easy.
Enjoy!
Post technique videos to Instagram and tags us!
Doug (@douglaselarson)
------------------------
► Subscribe to Barbell Shrugged's Channel Here- bit.ly/BarbellS...
📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here-
bit.ly/BarbellS...
bit.ly/BarbellS...
Barbell Shrugged helps people get better. Usually in the gym, but outside as well. In 2012 they posted their first podcast and have been putting out weekly free videos and podcasts ever since.
Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini many of which are not available within the Program Vault - to learn more visit:
shruggedcollec...
We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.
Find us here:
Website: www.ShruggedCol...
Facebook: / barbellshruggedpodcast
Twitter: / barbellshrugged
Instagram: / shruggedcollective

[@infra_r3d133]

I’m gonna definitely try these. Honestly, I don’t know why I didn’t think of this. I love using the hex bar for deadlifts, because I don’t have to worry about my shins as much.
Tl;dr: Going to try these next leg day, because I love me some hex-bar and so do my shins!

[@davidjd123]

I move the hex bar. I’m also putting this in my regimen. Ever since I started strength/barbell training I became slower in the boxing gym. I’m going to do all of my lifts for power now. Fast and explosive with medium weights.

[@qinsheng1227]

This is very helpful and informative,thanks for sharing🤝

[@Brandonian3030]

Thank u.

[@moomoocowjonny]

would the hex bar jump be bad for your knees?

[@charmsly9506]

If you go too heavy and you have knee issues yeah possibly, but if you use moderate rate with good form you should be fine

[@Fr33climb]

Swinton et al (2012) reported that 20% 1RM is the optimal weight for peak RFD and peak power development.
Is there newer research out showing that 30-50% 1RM is optimal that prompted your recommendation?

[@vteam02]

1rm of the explosive lift or 1rm of an equivalentish non explosive lift?

[@Fr33climb]

Sorry I wasn’t more specific. The researchers tested hex bar and barbell jump squats and found using the hex bar produced higher peak RFD and peak power. They tested several loads and found that 20% of the subject’s back squat 1RM produced the highest results.

[@3DHDcat]

How many reps

[@frankcheco7550]

Kevin McCallister Do you still know where the research to this is??

[@greenmark59]

Actually new research says that a weight that produces 70% of your body weight vertical jump is the optimal weight to use. Say vert jump = 30", so add weight until you see vert jump is around 21" and use this for awhile and then re-test BW vert jump and re-calibrate weight needed for trap bar jump. See this article by Michael Boyle - www.strengthcoach.com/public/Trap-Bar-Jumps-a-New-Favorite.cfm

[@vantagepoint3563]

Could an mma athlete for example not have to eventually learn snatches and cleans and just stick to hex bar jumps and still keep the same benefits? Like are hex bar jumps enough

[@igreenonyomamma6326]

What are the sets and reps ?

[@darktheteleporter7868]

3 - 5 sets 3 - 6 reps

[@JRLegBehind]

Thanks a lot for the video I found it helpful on the hex bar and db jumps. For the inward knee cave of some athletes is okay for some athletes depending on height and femur/shin length for torque during vertical jump. I notice different styles, athletes jumping high out of both though

[@pratham8338]

I do these with dumbbells and my lats and rear delts hurt soo much as I lift off the ground any fix?

[@ericfayhuynh]

skrrt skrrt skrrt

[@user-ky8ym7le9m]

How do I stop my hands from hurting whenever I land the jump squat

[@aligamiles]

You can’t

[@luisrangel6696]

They shouldn’t be hurting

[@muhammedyousif4009]

Can you do this with a barbell?

[@SmithsFitness]

yeah, it's gonna be more awkward. It's kinda a clean pull/clean high pull