Why Cleans Will Increase Your Vertical Jump
Are you an athlete searching for the best exercise for improving your vertical jump? Are you a coach looking for ways to improve the explosiveness of your players? If so, you’re in the right place. The squat clean is a widely practiced exercise in high school and college weight rooms around the world that does just that.
However, some coaches fail to recognize its crucial role in enhancing explosive development and increasing vertical jump. Whether you play football, basketball, or virtually any other sport, the benefits of this exercise can have a real impact on your performance.
What Is the Squat Clean and What Makes It Effective?
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 move the body upwards during a vertical jump.
This exercise requires 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 your quick muscles, 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. Once you pass your knees, sweep the barbell into your thighs smoothly.
5. As you get further up your thighs, extend your ankles, knees, and hips, and explosively pull the barbell up to your shoulders.
6. Once the bar is at shoulder height, drop your elbows under the bar and catch it with your chest up and elbows high.
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.
If you’re looking for a program that incorporates principles like these, sign up for The Moffitt Method today. We make online strength and conditioning programs for high schools and colleges that get athletes stronger, healthier, and help you win more championships.
Written by Matt Bruce, 2 two-time Olympic alternate and strength coach for over a decade.