vertical jump training

Band Split Squats

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Best Use For Improving Vertical Jump

Split squats are an excellent exercise choice for building strength, especially if you prefer to jump off one leg. The split squat really targets the muscles used to generate force at take off, particularly the quadriceps. Using the bands places extra emphasis on the eccentric portion of the lift and allows you to really explode up out of the bottom. It also makes. It harder to balance.

Technique Tips

Split squats with bands are the same as regular barbell versions except a portion of the resistance is provided by the bands. The constant downward tension actually makes it quite tricky to balance which adds a another dimension and challenge to this exercise. To complete the lift you place your back foot onto a bench in a comfortable position, then whilst keeping your torso upright and your front foot facing forward, you squat down. Good hip flexibility is important in getting a decent depth on your squat.

Alternative Exercises

Some good alternatives to the split squat with bands are

Safety Bar Split Squats

Reactive Split Squats

Split Squats





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