Why Cleans Can Be the Best Exercise to Increase Your Vertical Jump

Are you an athlete searching for the best exercise for improving your vertical jump? Or, are you a coach looking for ways to enhance the vertical performance of your players? If so, you’ve come to the right place. The squat clean is a widely practiced exercise in high school and collegiate weight rooms around the world. 

However, some coaches fail to recognize its crucial role in enhancing explosive development and increasing vertical jump. Whether you play basketball, volleyball, or virtually any other sport, the benefits of this exercise can have a real impact on your performance. The following are four reasons why the clean is considered the best exercise for achieving these goals.

What Is the Squat Clean and What Makes It Effective?

Firstly, the clean is an Olympic weightlifting exercise that involves lifting a barbell explosively from the ground to shoulder height. This explosive movement helps to build power and strength in the lower body, particularly in the hips and legs, which are essential for achieving a high vertical jump.

The clean targets key muscle groups in the lower body, including the glutes, hamstrings, quadriceps, and calves. These muscle groups play a crucial role in generating the force necessary to propel the body upwards during a vertical jump.

This exercise requires a proper technique to perform the movement effectively. It involves a triple extension of the ankles, knees, and hips, which is the same movement pattern used in jumping. Therefore, mastering the technique of the clean can help improve the overall technique of the jump.

The clean is vital for enhancing explosive development, increasing vertical jump, and building power and strength. It targets fast-twitch muscle fibers which are essential for bursting quick and powerful movements necessary for jumping. The triple extension of ankles, knees, and hips helps improve jumping skills, making it a popular exercise among athletes. All of these qualities combined make a strong argument for the squat clean being the best exercise for increasing vertical jump capabilities.

Proper Technique

To perform the squat clean correctly, study the example in this video carefully and follow the following steps:

1. Start by standing in front of the barbell with your feet shoulder-width apart.

2. Bend down and grab the bar with an overhand grip.

3. Keep your back straight and lift the barbell off the ground, keeping it close to your shins.

4. As you lift, extend your ankles, knees, and hips, and explosively pull the barbell up to your shoulders.

5. Once the bar is at shoulder height, drop your elbows under the bar and catch it with your chest up and your arms resting on your shoulders.

Searching for the Best Exercise for Your Vertical Jump?

The squat clean is an essential exercise for maximizing vertical performance. This is why many consider it the best exercise for vertical jump improvement. And, by following the proper technique and avoiding common mistakes, you can reap the benefits of this exercise while minimizing the risk of injury. This can help you take your athletic performance to greater heights than before. 

And, for teams that want to maximize their performance with the help of an experienced strength and conditioning coach, The Moffitt Method can take you even further. With customized workout programs, coaching, and planning, it gives teams the benefits of strength training at a fraction of the cost. To learn more, call 337-279-3561 or contact us online. Our coaches are ready to take your team to the next level.