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Aplyometric box, despite its extremely simple construction, is in fact aversatile exercise accessory that enables a comprehensive and multidimensionalworkout. Importantly, it targets the entire body! Plyometrics itself is a typeof training that increases muscular strength and endurance, while also buildingresistance to injuries. With the use of the box, you can perform a full-bodyworkout that engages both the lower and upper body. In just a moment, you’lllearn how to effectively incorporate a plyometric box into your trainingroutine. Let’s get started!
Plyometrictraining – what are its benefits?
There aremany types of exercises, and each aims to achieve a specific effect on thebody, such as:
Plyometricexercises, also known as jump training, are designed to utilize the muscles'natural ability to produce pure power during concentric contraction. Thisprocess consists of two phases:
The key inplyometric training is to repeatedly perform both phases while minimizing thetime between them. One of the simplest plyometric exercises, perfectlyillustrating this mechanism, is jumping rope.
The resultsof plyometric exercises include improved agility, speed, andreflexes—beneficial in many sports (running, martial arts, weightlifting,etc.). They also enhance the muscles’ ability to store elastic energy,providing significantly greater muscular power.
It’s nosurprise that multidimensional training methods like CrossFit—which focuses onoverall fitness and strength—or even calisthenics, draw heavily on plyometrics.Below are 5 plyometric box exercises that allow you to conduct a full-bodyworkout.
1.Step-ups
Whilestep-ups are relatively simple and can be performed by most people, theireffectiveness can be surprising. This exercise is excellent for targeting theglutes and quadriceps. It helps tone and shape the lower body. Step-ups can bedone using just your body weight (calisthenic style) or with added weight suchas dumbbells or a fitbag.
Exercisedescription – Step-ups:
Stand facing the plyometric box. Lift your right foot and place it flat on topof the box. Pull up the left foot, slightly leaning forward (without touchingyour right thigh with your torso), and place it next to your right foot at anatural distance. Step down with your right foot, placing it fully on thefloor, and bring down the left foot as well. Perform several sets withrepetitions tailored to your individual fitness level.
2. Boxjumps
Box jumpsare one of the most well-known plyometric exercises. They are fairly simple,yet often performed incorrectly—e.g., in a ballistic manner, which can strainthe knee joints. Therefore, safety is crucial, especially during the landingphase. A correct box jump avoids landing in an overly deep squat.
Exercisedescription – Box jumps:
Stand facing the plyometric box with your feet hip-width apart. Engage yourcore, and jump dynamically from a shallow squat, landing in a controlled mannerwith both feet on the box. Swing your arms forward and straighten your bodyduring the jump. When jumping down, use the same technique, being mindful thatlanding from a jump may put more strain on your muscles.
A moreadvanced version includes landing on one leg. You can jump onto the box facingforward or from the side.
3.Bulgarian split squats
Bulgariansplit squats are great for targeting the lower body and are also consideredstabilizing exercises. A plyometric box works perfectly as a prop for these.This move strengthens the glutes, quadriceps, and hamstrings.
Exercisedescription – Bulgarian split squats:
Stand with your back to the box, place one foot behind you on the box, with thetop of your foot resting on it, assuming a lunge position. Shift your weightonto the front leg (the rear leg provides stability), and perform a squat withyour weight on the front heel. Return to the starting position in a controlledbut slightly more dynamic motion.
These areunilateral exercises, meaning you perform a set on one side, then switch to theother.
Standingcloser to the box emphasizes the quadriceps more, while standing further awayactivates the glutes more. This exercise can be done with or without addedweight.
4.Push-ups
Push-upsare classic calisthenics. Although they may seem simple, many people—evenregular gym-goers—struggle to perform high repetitions. Push-ups on a box offeran easier variation. The higher the box, the easier the exercise. Push-upsmainly target the upper body: chest, triceps, deltoids, serratus anterior, andcoracobrachialis. Proper form also engages the core and lower back muscles.
Exercisedescription – Push-ups:
Stand facing the longer side of the box. Place your hands shoulder-width aparton the box with arms extended. Step your feet back, keeping them hip-widthapart, forming a straight line from head to heels. Engage your core and legs,lower your chest to the box, then push up by extending your arms.
Advancedversions include one-arm push-ups or clapping push-ups.
5.Triceps dips (Swedish push-ups)
A variationof the previous exercise is the triceps dip (also known as the Swedishpush-up), commonly done on parallel bars, but easily performed using aplyometric box. This is a typical calisthenic move using your body weight. Ittargets the triceps, anterior deltoids, chest, and upper back.
Exercisedescription – Triceps dips:
Stand close with your back to the box. Bend your knees and place your hands onthe edge of the box, shoulder-width apart. Straighten your legs in front ofyou, resting on your heels. Lower your body by bending your elbows, making sureyour arms stay close to your torso. Then push yourself back up.
Advancedversions can be done with added weight, such as a barbell, plate, or dumbbellplaced on your hips.
Remember: These plyometric box exercisesshould be performed safely and at a level of intensity and difficultyappropriate for your fitness level and experience (in terms of variations andrepetitions).
Note: These exercises are intended forindividuals without joint, spinal, or bone conditions. Always consult aphysiotherapist or certified personal trainer before starting a new workoutroutine.
