Kettlebell Swing Jumps: How to Increase Your Vertical Jump?
The kettlebell swing is one of the most popular exercise used in strength training programs. Its main purpose is to improve your ability to perform various movements such as squats, deadlifts, bench press, pushups etc. It helps you develop explosive power which will make it easier for you to complete other tasks like running or jumping from high places.
However, there are many myths associated with the kettlebell swing. Some of them include:
You need to do it for 10 minutes every day. You have to hold a barbell in each hand. It’s not recommended if you’re older than 18 years old.
It doesn’t work for everyone. You shouldn’t use heavy weights because it causes injury (especially shoulder injuries).
So what exactly does the kettlebell swing do?
Let us see!
How to Increase Your Vertical Jump With Kettlebell Swings?
There are several ways to increase your vertical jump. Here are some methods that you can try out:
1) Do the same thing over and over again.
Try doing the same movement over and over again until you get better at it. If you want to increase your vertical jump, then don’t change anything else except doing the exact same movement repeatedly. You can also try the same thing over and over again, but you can change to a different movement.
2) Combine two exercises like a squat and a jump.
If you want to increase your vertical jump, then you should do a squat and then immediately jump. You should do this repeatedly until you get tired, and then you should take a rest for about 30 minutes and then do it again. This should be done on a daily basis if you really want to improve your vertical jump.
3) Try doing an exercise that involves the hip flexors and the quads.
These are the muscles that help you jump. So, what you should do is to stretch them out first before doing any exercise. Once they are warmed up, then you can do clamshells, leg extensions, and front squats.
Do these exercises in 3 sets of 10 repetitions. Do this every other day if you really want to improve your vertical jump.
4) Try doing plyometric exercises.
These are exercises that involve the stretch reflex. So, what you should do is to jump, for example, from the floor onto a box that is around knee level. Then, you should try to land without falling or sinking down.
Repeat this at least 5 times. When you believe that you can do it better, then you can increase the height of the box that you are jumping onto. Doing plyometric exercises like these for at least 3 times every week will help improve your vertical jump.
5) Jump as high as you can whenever you get the chance.
Try to make a habit out of this by always trying to use the stairs instead of the elevator, for example. Also, you can try to make a habit out of jumping every time you have the ball during a game.
By combining some or all of these methods with proper eating habits and plenty of rest, you will definitely see some improvement with your vertical jump in no time! Also, DO NOT listen to everything that people tell you. Some of them do not know what are they talking about.
Always do your own research and make your own decisions. You will be glad you did later on!
The Kettlebell Swings Program
So, what is the kettlebell swings program?
In order to find that out, I’m going to tell you a story first:
A long time ago in a galaxy far, far away. The year was 2013 and I was just your average teenage guy who spends most of his free time playing video games and doing nothing productive with my life. I was fairly overweight and had horrible eating habits.
The reason for this was because I had no motivation to do anything. I also had low self-esteem and thought that I can’t do anything right. I felt trapped and that there was no way out of this dead end life.
I wanted to change my life but I didn’t know how, or if I could change at all. I just gave up on myself and let the days pass by as the same old boring routine. I felt so insignificant and worthless.
But one fateful day, everything changed when I found out about the Kettlebell Swings program in secret. The program was exactly as it sounded: It is a routine that relies on kettlebell swings in order to build your endurance, muscles, and all around strength.
All of this was achieved by doing various kettlebell exercises and putting them together into a routine. It sounded very appealing to me so I immediately bought the DVD and started doing it every other day.
Now, for those of you who don’t know what a kettlebell is, it is a cannonball like object that has a flat bottom, a curved handle, and a thick rim surrounding the bottom half. These are used for kettlebell exercises, which are fairly new in comparison to other regular exercise routines such as running or biking.
But, despite being recent in appearance, kettlebell exercises have been around for centuries and the Russians have been using them to be military ready in just a few months. Nowadays, kettlebell exercises are becoming more and more common and popular to do for losing weight and becoming fit. It’s also great if you’re a fighter because it builds up your endurance while increasing your strength at the same time.
Well, back to my story. So, as I was saying, I started doing the program every other day in my room when my parents weren’t home. At first, it was a struggle to even do just one swing but I managed.
I slowly but surely increased my reps and weight and it wasn’t long before I started noticing changes in my body.
Not only did I look more muscular, I also had much more energy than before and felt great about myself. My eating habits also changed because I started eating healthier foods and portions.
I continued this routine for a few months and the more I did it, the more changes I saw in myself. Not only did I transform my body, but I also gained confidence. I became more social, was able to talk to people much easier, and was getting good grades in school again.
For the first time in a long time, everything was great in my life. I was happy and finally able to get out of my rut that I was in. I didn’t need to rely on the internet anymore because I had something much better: a purpose.
My goal was to achieve greatness in everything that I do.
I was also starting to become more aware of the things happening around me. The world was becoming more aware of itself through the internet and social media. Revelations about corruption, scandals, and everything else was being uncovered on a daily basis.
Technology had also become smarter and more interactive. Computers were now self-learning, could operate completely on their own, and were connected to each other via the internet. Robots and androids were in development during this time as well.
It was like the world was re-discovering everything that was invented before electrification, but better.
I knew that I wanted to become a part of this new world. I knew that I could make a difference and bring glory to myself and my family. My body was finally ready and my mind was focused.
I was ready to join the Freedom League and help make Arat glorious!
Chapter 2: Joining the Army
One fateful night, while I was sleeping, I heard a knock on my door from my mother who told me to wake up. When I opened my eyes, I saw her standing by my doorway in her night robe. She told me that she needs to talk to me about something very important.
I got out of bed and followed her out of my room. When we got into the living room, she sat on the couch and patted on the spot next to her, indicating that I should sit there. I did as I was told and she started to speak.
“Son, you’re old enough to make your own decisions now and live your own life. Even though you’ll still be under my roof, I won’t be able to protect you how I’d want to anymore, especially if something happens to me. You’ll have to fend for yourself.”
I tilted my head in confusion. She wasn’t making any sense. I was about to ask her a question when she held up her hand, requesting for me to let her finish.
“What I’m trying to say is, is that I want you to do something for me before you leave.”
What is it?”
She reached into her pocket and pulled out a small blue vial with a yellow liquid inside. It reminded me of the one in my dream…
“I want you to drink this. It’s part of the reason why I stayed up late last night. I was able to brew this myself.
I’ve tested it before on lab rats and it worked perfectly every time.”
What does it do?”
“It increases your abilities beyond their normal limits.”
I was skeptical about the liquid.
If it did everything she said it would, then why hasn’t the kingdom used it on their own soldiers?
Why was she giving it to me?
Sources & references used in this article:
Effects of weightlifting vs. kettlebell training on vertical jump, strength, and body composition by WH Otto III, JW Coburn, LE Brown… – The Journal of …, 2012 – cdn.journals.lww.com
Kettlebell swing training improves maximal and explosive strength by JP Lake, MA Lauder – The Journal of Strength & Conditioning …, 2012 – cdn.journals.lww.com
Transference of kettlebell training to strength, power, and endurance by P Manocchia, DK Spierer, AKS Lufkin… – The Journal of …, 2013 – cdn.journals.lww.com
Effects of kettlebell swing vs. explosive deadlift training on strength and power by MR Maulit, DC Archer, WD Leyva… – … of Kinesiology and …, 2017 – journals.aiac.org.au