Bench Jump

Technique

How to perform Bench Jump

1. Stand facing a stable bench or box with clear floor space on both sides and enough room to take off without contacting the obstacle.
2. Set your feet about shoulder-width apart, bend your hips and knees briefly, and swing your arms back.
3. Drive through your feet and extend your hips, knees and ankles as you swing your arms forward to jump over the obstacle.
4. Clear it completely and land on both feet on the floor beyond it, bending your hips and knees to absorb the landing.
5. Regain your balance, turn to face the obstacle and reset before jumping back.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.