Drive your arms up and push off the floor.Drop your hips back and down (similar to a half squat).Start with your feet apart and your chest up.While on the outside it looks like a simple jump, there are a few tricks to perfecting your tuck jump technique. Including tuck jumps in a Tabata workout (a style of HIIT training where you do 20 seconds of intense exercise followed by 10 seconds rest) will help you quickly reach that transformative HIIT training zone. Tuck jumps push you to the transformative HIIT training zoneĪ solid set of tuck jumps is one of the best ways to spike your heart rate and propel you into that magic high-intensity interval training (HIIT) training zone – where you reach 85 – 100 percent of your maximum heart rate. They can also improve muscle stabilization – which is important for barbell movements. The explosive nature of tuck jumps is key to helping us build strength for heavy barbell movements like deadlifts. Targeting the quadriceps, glutes and hamstrings, tuck jumps are a fantastic way for Olympic weightlifters, powerlifters and athletes to develop greater power production in the lower body. Tuck jumps improve your strength for weightlifting They can be especially effective for sports such as soccer and basketball. Tuck jumps are a type of plyometric movement, which can increase the rate of muscle contraction, increase power output, enhance muscle performance and ultimately result in enhanced athletic performance. When the core is properly engaged, the force generated from the leg muscles is transmitted to the upper body efficiently through the spine without reducing acceleration as you lift off the ground. The energy required not only to jump, but to pull the knees into the body, is incredibly taxing, and therefore will torch calories and burn fat fast.īoth the rectus abdominis and external obliques work significantly harder during tuck jumps than regular squat jumps, because the core muscles are required to generate a high level of support to lift the knees towards the chest, as well as land safely. Tuck jumps send calorie burn into overdriveĪs anyone who’s performed several tuck jumps in a row will know, they are a hugely demanding exercise. With just one explosive movement you can unleash a wealth of benefits: Chrome, Chromecast, and the Chrome logo are trademarks of Google Inc.If you want to take the intensity of your workout up a notch, you can’t look past the tuck jump. Amazon, Kindle, Fire, and all related logos are trademarks of or its affiliates. in the United States and other countries. Roku is a registered trademark of Roku, Inc. Beachbody, LLC is the owner of the Beachbody and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property.Īpple logo, Apple TV, App Store, iPad, iPhone, and iPod touch are registered trademarks of Apple Inc. The contents on our website are for informational purposes only, and are not intended to diagnose any medical condition, replace the advice of a healthcare professional, or provide any medical advice, diagnosis, or treatment. These products are not intended to diagnose, treat, cure, or prevent any disease.Ĭonsult your physician and follow all safety instructions before beginning any exercise program or using any supplement or meal replacement product, especially if you have any unique medical conditions or needs. *These statements have not been evaluated by the Food and Drug Administration. The testimonials featured may have used more than one Beachbody product or extended the program to achieve their maximum results. Exercise and proper diet are necessary to achieve and maintain weight loss and muscle definition. +Results vary depending on starting point, goals and effort. The information provided on this website (including the Blogs, Community pages, Program Materials and all other content) was originally intended for a U.S.
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