And there shined Athletic Fitness Tip #24: To jump higher, your first task is squatting 1.5 times your body weight to parallel.
Facebook’s comment section quickly filled. Immediately, I knew I had to write a mildly aggressive, slightly quirky, and somewhat informative series on the vertical jump.
After all, I’ve been jumping my entire life — mostly intertwined with some kick, flip, or twist, so I know a thing or two about Catching Air. I know that in the absence of training, my vertical settles into the high 20’s. With strength training or shock training, mid 30′s. With both, high 30’s (into 40′s).
If you’re anything like me, you’re a bit tired of dry sports science. Don’t worry. You won’t find any force/time curves here. Only practical stuff that may or may not make sense as what follows is, as mentioned, a little quirky.
THE ULTIMATE ANALOGY
The vertical jump is kind of like seeing how high you can get a paint can to fly off of one end of a seesaw after slamming yourself into the other end. (Or seeing how far you can fling a straw wrapper across the room after orienting it perfectly on the handle of a spoon.)
The paint can represents your body weight. Too light, and you probably won’t fly too high. Too heavy, and you’re handcuffed by heftiness. You have to have a decent amount of “meat” and little “fluff.” Few people jump high without some muscle tone, although there are exceptions (which will eventually be discussed in future articles).
After the paint can (your body weight), the other variables deal with the empty side of the seesaw.
WHY FORCE ISN’T ENOUGH
Getting the can to move means applying force to the empty end. This sentence gives us our first buzz word: force.
Force is a word often thrown out in vertical jump context, but force alone isn’t enough. A pneumatic piston capable of applying one bajillion units of force won’t get the can in the air if it’s applied slowly. Speed, then, is an important second consideration.
Apply force quickly and the can jetpacks in the air. So, essentially, more force is better as long as it remains proportional to the speed at which it can be applied.
Force and speed combined are commonly known as power.
Traditional barbell exercises like squats and deadlifts give you the ability to apply more force. But, as we now know, this is all for naught if speed isn’t there.
This is where shock training comes into play. Depth jumps and drop jumps teach the muscles how to rapidly make use of themselves.
So you can be ox strong, but unless speed accompanies it, you aren’t improving your power. What you are doing, however, is improving your capacity for power. So if you ever decide to sure-up your speed, you’ll have the potential for higher power.
WHY THE TYPE OF SQUAT IS MOOT
I’m using the seesaw example for two reasons. First, because it just works. Second, because it almost singlehandedly answers the question: Do you need to squat?
Take three people.
- Joe can front squat 325
- Meryl can back squat 405
- Todd can deadlift 455
All of them are identical. Same weight, same body body fat, same everything.
Now, imagine they take turns slamming on top of the open end of the seesaw. Which guy will propel the can the highest?
If you answered, “I don’t know,” you’re correct.
I don’t know the answer either, and I’m pretty sure that anyone claiming to know the answer is lying.
The strength levels listed are comparable (meaning each guy is as strong as the next). Predicting who can fling the can highest is difficult because the three exercises in question accomplish just about the same thing: applying force to the ground to overcome an external load. In a general sense, that’s all squats do.
Body position is arbitrary when looking at matters on a general level. So when you’re dealing with people of an equal general strength level, the amount of power they could apply to the open end of the seesaw is going to be in the same relative ballpark.
BUT AREN’T SQUATS BETTER THAN DEADLIFTS?
If it doesn’t truly matter, when then did I recommend squats in the Athletic Fitness Tip?
- As a whole, squats are a more holistic leg exercise and typically involve a greater range of motion about both the hip and knee (making them a more accurate measure of leg strength). With the vertical jump, we’re primarily looking for leg strength, so this is all around a better selection.
- The deadlift can be hindered by grip or back strength, which ultimately limits the strengthening capacity of the legs. Sacrificing leg strength because of a weak grip isn’t ideal. The same argument can be made against front squats, as the thoracic region tends to limit front squat ability.
All in all, I think the deadlift is a fine exercise. It’s often turned into less of a leg exercise though. The first two videos are good examples of a deadlift done for general leg strength. The back angle stays consistent throughout the entire lift. This means the legs do their diligence off the floor and finish with powerful hip extension (good for jumping).
The third video shows a deadlift that is much more “back” than legs. That’s not to rag on the deadlift itself, as it’s massive. But just by comparing the videos, you can see something “different” between the three.
There’s a big difference between a competition powerlifting (or strongman) style deadlift (third video) and one used for more athletic pursuits, in my opinion. Most would consider the latter a “clean-style deadlift,” which is usually characterized by having a tighter upper back and lower starting position.
SO DO YOU NEED TO SQUAT?
While you probably don’t have to back squat to jump higher, it’s the most reasonable way to enhance force output as there’s no limiting factors or hitches with grip strength.
Chances are any kind of squat will do the trick. You won’t be much better off whether you’re leveling up back squats, front squats, box squats, any other kind of barbell squat you can think of — probably even “clean style” deadlifts too — because they all do the same thing: teach the body how to apply force to the ground to overcome an external load.
The main goal is to get the legs strong. As long as you do that, you’re on the right path.
With that logic, leg presses can also be used. The only issue here is that leg pressing doesn’t teach you how to apply force to the ground using the entire kinetic chain quite like squats and deadlifts. So they’re better than nothing, but not ideal.
YEAH, BUT WHAT ABOUT <INSERT CONCERN HERE>
I hear the whispers now.
- What about deadlifts? Don’t they train the posterior chain more? Isn’t the posterior chain important?
- Well front squats don’t involve the hamstrings. Aren’t the hamstrings important?
- Nothing compares to the box squat. Look at the guys at Westside!
The bottom line in all of this is that one exercise isn’t all encompassing. According to self conducted research by Bret Contreras, maximum muscular contraction of individual leg muscles is best done with separate lifts.
Want glutes? Go with the hip thrust.
Hamstrings? Deadlift.
Quadriceps? Squat.
| Exercise | Glute Max (Glutes) | Vastus Lateralis (Quadriceps) | Adductor Longis (Adductors) | Biceps Femoris (Hamstrings) |
| 275 lb High Bar Full Squat | 24.4 | 96.0 | 37.2 | 36.4 |
| 275 lb Low Bar Low Box Squat | 18.2 | 83.6 | 31.5 | 32.3 |
| 225 lb Front Squat | 30.8 | 74.3 | 35.0 | 37.6 |
| 405 lb Deadlift | 52.6 | 50.6 | 27.8 | 105.0 |
The point here is that no exercise is “perfect” from an encompassing muscular recruitment standpoint. Therefore, if you’re only going to pick one exercise, it should be efficient at accomplishing the task at hand — strengthening just about every muscle in the leg. As you can see, most exercises in question do just that. (Keep in mind, however, a lot more weight was used for the deadlift in the chart above.)
YOUR PLAN OF ATTACK
If you’re seeking a higher vertical jump, the most sensible plan of attack is to first increase your force output. All things considered, this is the “easiest” first step to take. Getting strong is a a lot easier than improving the other intricacies of the vertical jump.
So start by back squatting 1.5 times your body weight to parallel (an ambiguous word these days that traditionally means descending until the crease of the hip goes below the line of the knee) or deadlifting twice your body weight. Alternatively, just do any kind of squat with the emphasis on progression over time. It’s all in the name of learning how to apply force to the ground to overcome an external load. (I think I said that way too many times in this article.)
Once you reach that round-about strength point, you’re probably at the level in which your ability to produce force is outrunning your ability to apply it quickly. This is when more power-specific drills such as low intensity plyometrics can be introduced. These eventually lead into shock training.
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I know discussing vertical jump methods is like discussing religion. So keep it clean down there and ask your questions. I always respond. Hit up the social media bar below too. Make sure you order a drink while you’re there.
P.S. There are more articles to come pertaining to the vertical jump, so if you have any concerns or ideas for future pieces, I’d love to hear them.
While the progression of the squat is OF COURSE hugely important, I’ve found that it’s equally important to mix up the methodology for different goals within the needs for vertial jumping. Performing squats from varying depths, varying speeds, and varying ranges of motion, and varying types of muscular contractions.
You also mention the use of shock method training, but don’t give any information regarding the progression to utilizing this training, and how to perform. Can you comment on that?
Comments?
Joe, that was planned for a future article. But I’ll comment on your reply — I don’t think mixing up the methodology will do much without a plan. In other words, if you’re trying to strengthen a particular part of the ROM, then partials can work, etc…
Everything must have somewhat of a purpose.
Well, that goes without saying. There’s obviously a reason for every part of the plan. Concentrating on different muscular contractions, and varying starting positions, etc. each one is all part of he master plan…
As long as there is a master plan, I’m good with it.
You did a great job explaining your point. As soon as I saw the ridiculous surge of comments on Facebook I knew this was coming. Thank you. I wish you the best.
Thanks Rolly. Glad to see you commenting here.
Nice article, but what do you think is proper goal for taller guys? I am 6’7″ and I have really really hard time to put numbers on my squat, I have been squatting heavy for over year and a half and I still did not reached 1,5 BW squat. (My best was slightly over 1.3). Any thoughts? Thanks..
Well, pick a leg exercises you can do safely. It’s really that simple. Body proportions better suited to another lift? Go get it. The standard itself will be skewed, but that’s kind of the side job. Progression over time is what matters. As for the standard, you would have to be a bit more diligent at testing your regular jump with a “paused” jump and measure the disparity to see if you’re lacking more strength or more speed.
Hi, I am confused by the 1.5 BW thing.
Say, I my BW is 55kg, do I need to squat with a 30kg loaded bar or 85kg loaded bar?? I would struggle to deadlift 85kg, leave alone squat that
How many reps are we talking? Just one?
Many thanks
1.5 x BW is mainly for dudes and done through the pound measurement.
If you weigh 200 pounds, 1.5 x (200) = 300.
So you would squat 300 lbs.
Anthony, you’re a great thinker. – BC
Thanks Bret. That’s about all I am, ha! No, seriously, this means a lot. Thanks a bunch.
http://www.defrancostraining.com/articles/38-articles/53-top-15-exercises-for-higher-vertical-jumps.html
I had to reference one of the best in the business, Joe Defranco. His athletes have been breaking combine records for years. Box squat is on their and 14 other great exercises. If you look at what muscles they train, it’s the posterior chain.
There is a ton of research that we can look up. I work with combine athlete’s myself. Vertical Jump is obviously super important. So doing the leg work I have as a collegiate strength coach and NFL strength coach I have had to reference a ton of science based research.
Then it comes down to personal preference once you have narrowed it down.
Cheers!!!
Well few barbell exercises for the legs neglect the posterior chain. And I personally have done nothing but front squats and have noticed jumping ability to maintain a consistency (glutes are a big part of the front squat though).
thanks for a good article. The point on force and speed dictating power is something I think all potential athletes should know, myself included. my squat is currently at 1.5 for reps and honestly my jump is still really lacking. an article detailing a progression in speed development for the average gym rat/weekend athlete is something I’m sure alot would be interested in.
Thanks Brett. It will be something I work on in the future. Thanks for the suggestion.
Anthony -
Whereas I’m certainly not averse to squatting in order to increase vert, how do you explain the explosive jumping capabilities of gymnasts ? As far as I know they don’t do weighted squats. I am under the impression that they’re are heavy on plyos.
Thanks!
Most of the jumping ability of gymnasts comes from TECHNIQUE and PLYO FLOOR. If you know how to use your momentum on the spring boards, you can fly. Roundoffs and whatnot help with this.
Having said that, with the repetition they do on the movements, their “speed” is definitely where they get their power. Too much bulk on their lower side isn’t ideal for other events, so they have to compensate for the lack of strength by getting the speed as good as possible.
So, back when I was 13, I trained volleyball and desperately wanted to get my vertical jump higher. There was one guy in our team that easily outjumped us all so I asked him what he did and he said 100 squats a day(no load, bodyweight only). So I did that for about 2 months until I got bored, along with jumping regularly at volleyball sessions and saw great gains (probably 10cm – 4in as I can remember, which was really noticeable) in my vertical for that time, even though I didn’t know anything about the way body worked like I do now. Oh, and my quads could finally be seen, but I didn’t pay much attention to that.
What do you think would happen if a grown up did something like that, just doing bodyweight squats for lots of reps every day, would it have that much impact or was I lucky I did them while I was that young?
Also, I didn’t have any idea about nutrition, I just ate whatever my parents gave me(not really bad food).
Marko,
This would work on someone untrained. In other words, the squats do strengthen the legs if you haven’t done any exercises. But you’ll notice a small increase that won’t get any better over time, even if you continued doing them. It’s not ideal, in my opinion.
Yeah, that is true. I was pretty untrained back then. Had I continued doing them for another month or so, I probably wouldn’t have seen any further gains. But it was good, since I didn’t know any better. It also helped with my endurance a bit.
As it should have.
The Reason to Back SQuat more than 1.5:
Imho,
since most people dont shoot for increasing their vertical leap while only being able to achieve the max height, they want to be able to back squat more than 1.5 x BW, because then their power output would not be so close to their absolute max for each jump, thus they should be able to perform more jumps at close to max height. Your thoughts?
Caught you on Facebook with this.
i think the exercise you pick depends on where your weaknesses are. Most of us are probably quad dominant, so i really think targeting glutes and hams is the way to go. Personally i have found front squat the most beneficial lift,because i’m tall and it doesn’t allow me to cheat in any way, and despite the fact that it is supposed to be mainly a quad lift, i really feel it in the glutes and hams
one other point, despite playing basketball at pro level and trying all sorts of everything to improve my vj , it absolutely sucks. Lately ive been doing med ball throws,and despite being 30, have gained at least 2 inches on my vj in the last 3 months. I put it down the the extension it allows you to express when throwing the med ball. I suppose there is no exact on size that fits all way to improve your vj, it really depends on individual needs, and i think its about being lucky enough to find what works for you.
andrew
This is true. The med ball stuff could have hit your speed in a new, more specific way, that other training methods simply couldn’t do.
Good work Anthony, I agree with everything you just wrote!
A Jujimufu sighting! I’m honored. Thanks man. Part of it was formulated over our talks about front squatting versus back squatting.
0.0. Jujimufu!
Take a picture, quick!
Simple and clean article. Hah, I can imagine that fitness tip was like slamming the bear’s head with a 2×4. This article brought in the honey for sure. End cheesy extended metaphor.
I found this article very thought-provoking because I never took to the back squat. I thought I was the odd man out. It might have been a combination of convenience/laziness and yearning for something different that led me to look elsewhere, but I don’t regret it. I didn’t have a squat rack and I tried to improvise with what I had. When I did try the back squat, I busted my right knee a little. When I looked through the videos, I realized that I would twist slightly at the bottom of the back squat. After that, I decided to look elsewhere. I thought about the front squat, but eventually fell in love with the pistol squat. Beastskills’ article on the pistol squat helped me get to work. I messed around with it for years before trying to seriously progress in it.
Now I can pistol squat comfortably with about 25 pounds. The weight seems to help me stay in balance. I feel it greatly in the quadriceps. I also felt it greatly in my glutes several days ago when I started concentrating on the hips.
I usually see the pistol squat getting stiffed often, unfortunately. But I love it so much that I’m willing to work at it. I have no idea as to what are the standards for it, though, lol. I did read somewhere that some coach has athletes that pistol squat with 100 pounds, so I’m not alone. I’d be interested to hear your thoughts. Stabilization is absolutely its limiting factor, or at least one of them.
Also, I know these exercises are general in nature, but doesn’t the pistol squat mimic one-legged jumps as the back squat mimic two-legged jumps? Is that valid or am I just reaching? And don’t worry, I know it won’t make me a tricking demon because I know that strength doesn’t guarantee killer tricks. I have fallen too many times on my ass for me to believe that.
Go check out Mike Boyle he believes in training legs unilateral, and gets about the same results as people that squats(according to himself
).
About the squat and pistol squats mimics the sports movement, I personally don’t think that it’s so important. Off course don’t substitute squats with leg extension, but just pick and exercise that get your legs stronger.
I totally agree with Andrew that you should focus on your biggest weak point and pick exercise that target that movement/muscle group more, while trying to create some sort off balance.
Anthony you heard of Bosco jump test? i tried it once with a coach I had. The point is to measure if you need to work on your speed or your force(leg strenght).
I’m aware of Boyle, but not so much of the Bosco jump test. Whenever I hear “bosco” I only think of Seinfeld. Bonus points if you do the same.
Thanks for the response, Jay 1! Thanks for the reference. I’ll be sure to look him up. I appreciate it.
And I thought so as well. I knew it was hazy at best, but I just wanted some clarity or opinions on that (not that the two are mutually exclusive, lol).
Thanks for replying, Anthony. Yes, I knew I was reaching a little, but I had to get it out of my system, hah. I really do pistol squats because I like them, not to reap unilateral benefits, so I’m okay with this. So it’s a factor, but just one among many, correct? I might as well focus on the two most important ones: strength and speed. I was thinking there might be a difference in terms of mechanics between the two kinds of squats when it comes to the jumps, but assuming that strength and speed are equally developed, then it’ll probably be negligible.
Oh, and don’t worry, my head isn’t up in the clouds. I’m just scratching a mental inch here. I know what to do and focus on. I don’t want to see you pulling your hair out over this, haha.
Thanks for the responses, guys. I appreciate it.
I found some great articles when I searched for Mike Boyle. Thanks a bunch!
I’m not very experienced with pistols. As for the bilateral thingy vs. unilateral thingy, yes and no. There’s simply more factors that go into the two jumps. Both squats are “strength” movements. The uni jump, however, is much more reactive. So just because you uni squat doesn’t mean you’re going to uni jump well unless strength is your limiting factor.
how about an article just detailing how to vertical jump? I’m one of those people who never learned a good method and who never felt comfortable going for a good vertical jump. I squat, dead, bench, and overhead on wendler 531 currently.