Vertical Jump Workout 9

Complete in straight sets with 2 minutes rest in between sets.

Hang High Pull

Keep torso straight but bent forward at the hips slightly.
Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.
Keep your elbows out and shoulders directly above bar as long as possible.
Keep the bar close to the body.
Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
Keep the elbows high during the pull until the highest point.
This should be a fluid motion where all the steps flow together.

RDL to Hang Clean

1. Stand with feet hip width apart with knees slightly bent (at 20°).
2. Start position: Grasp bar with overhand grip hip width apart. Back should be straight in a neutral position.
3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4. Return to start position and then explode the hips forward and pull the bar up by leading with your elbows and shrugging your shoulders. At the bars highest elevation rotate the elbows under the bar and catch the bar on your shoulders.
Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Snatch to Overhead Squat

Keep torso straight but bent forward at the hips slightly.
Explosively raise the barbell by extending the hips, knee and ankle in a “jumping action”.
Keep your elbow pointed out and arm straight.
At maximum height slightly flex the hips then the knees.
Rotate elbows around and under the barbell. At maximum bar height, fully extend the elbows and lock the barbell overhead.
Catch the barbell by flexing at the knees and hips to absorb the weight and stand to a parallel stance. Proceed into a full squat and then stand up to an upright position. Repeat according to program.

Hang Clean with Dumbells

Keep torso straight but bent forward at the hips slightly.
Explosively raise the dumbells by extending the hips, knee and ankle in a “jumping action”.
Keep your elbows out and shoulders directly above dumbells as long as possible.
Keep the dumbells close to the body.
Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
Keep the elbows high during the pull until the highest point.
Rotate elbows around and underneath the bar.
Rack the bar across the front of the shoulders.
Slightly flex the hips and knees to absorb the weight.
This should be a fluid motion where all the steps flow together.