vertical jump training

Plate Swings

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Best Use For Improving Vertical Jump

Plate swings are an alternative for those who do not have access to kettlebells. Plate swings, like their kettlebell counterparts are a great exercise for building explosive strength and powerful hip extension. It is a form of low impact training so it is easy on the joints, and as you have to catch and reverse the fast moving kettlebell at the bottom of the swing it also helps develop eccentric strength in a manner that transfers well to jumping. This is a terrific vertical jumping exercise.

Technique Tips

Plate swings are performed in an identical manner to two handed kettlebell swings. Place the kettlebell between your feet and bend your knees to get into the starting position. Grip the kettlebell tightly, look forward and keep your back is flat. Swing the kettlebells up from between your legs forcefully. At the top let gravity slow the kettlebell down before letting it swing back down between your legs. As it gets to the bottom contract your glutes and hamstrings to “catch” it, then as quickly as possible, reverse the direction and explode back up again. Repeat for the desired number of reps.

Alternative Exercises

Some good alternatives to the plate swings are:

Kettlebell Swings (two hand)

Kettlebell Swings (one hand)

Hang Cleans

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