{"id":6421,"date":"2023-05-04T12:28:03","date_gmt":"2023-05-04T10:28:03","guid":{"rendered":"https:\/\/hadzbe.pl\/squats-in-jump-training\/"},"modified":"2025-02-03T11:38:21","modified_gmt":"2025-02-03T10:38:21","slug":"squats-in-jump-training","status":"publish","type":"post","link":"https:\/\/hadzbe.pl\/en\/squats-in-jump-training\/","title":{"rendered":"Squats in jump training"},"content":{"rendered":"<p>Squat&#8230; the king, the ruler of all gym exercises. I agree with this in its entirety.<\/p>\n<p>I don&#8217;t write articles to you in a heavy language, but as to a normal average guy who wants to jump higher.<\/p>\n<p>If someone asked me about the most important exercise we can do in the gym, I would answer squat.<br \/>\nWell, yes&#8230; but which one?<\/p>\n<p>YouTube and trainers flood us with versions of squats often invented to attract attention. One puts on bands, one puts a barbell on his forehead and stands on dumbbells, a third will do it even without legs, just to make a young guy think &#8220;awesome trainer, he must have discovered some mega jump exercise&#8221;. Honestly. He shat himself, not discovered it.<br \/>\nWhen someone says that he tests some strange exercises and training methods on himself, I get a knife in my pocket.<\/p>\n<p>Sorry, but I am one of those people who trust people like:<\/p>\n<ul>\n<li>Poliquin<\/li>\n<li>Verkoshansky<\/li>\n<li>Thibaudeau<\/li>\n<li>DeFranco<\/li>\n<li>Starret<\/li>\n<\/ul>\n<p>and many other authorities in the field of training and not only, and research done on the best equipment, and various groups of athletes.<\/p>\n<p>When entering YT, often after typing in, squat technique, or squat, we get versions that have little to do with jump training, and usually<br \/>\nthey are bodybuilding variations. We are not bodybuilders, we are athletes striving to be stronger, faster, and more explosive in their discipline.<\/p>\n<p>No video will tell you to stand on your big toe while sitting to additionally engage the long flexor of the thumb, and at the same time achieve triple extension.<br \/>\nYes, I will tell you that. Because small things, like rolling a towel with your fingers to exercise this muscle, and that&#8217;s another few cm thanks to which I scraped off 123 cm of jump.<\/p>\n<p>Back to squats.<\/p>\n<p>If you think that I&#8217;ve been doing some fancy versions my whole life, you&#8217;re wrong. And although I had the opportunity to try practically every version of squats<\/p>\n<p>&#8211; low bar<br \/>\n&#8211; high bar<br \/>\n&#8211; back<br \/>\n&#8211; front<br \/>\n&#8211; box squat<br \/>\n&#8211; landmine<br \/>\n&#8211; zercher<br \/>\n&#8211; even on a shitty gantry.<\/p>\n<p>I don&#8217;t count Bulgarian lunges, although I should too \ud83d\ude42<\/p>\n<p>Here&#8217;s a note:<br \/>\nI regularly trained by doing: back squat high bar (very rarely fronts), box squat<\/p>\n<p>That&#8217;s it. Are you shocked? Why so? And because I simply didn&#8217;t need to, if someone knows the rules, what is more involved in a given form of squat, how the posture changes, and our body behaves, then we can look for the right version for ourselves.<\/p>\n<p>This is not an article describing the squat technique, tempo and how to match them to our jumping technique, because I will write about that another time.<\/p>\n<p>I am writing this to let you know that the simplest methods are the most effective, because you can make the fewest mistakes with them.<\/p>\n<p>Finally, I will only explain why I did squats, in this case the back squat (benefits for the athlete)<\/p>\n<p>&#8211; the squat as a whole is very closely related to jumping higher strength*speed-power<br \/>\n&#8211; it puts a lot of strain on the posterior chain, glutes and biceps, it is very transferable to sprinting and vertical jump<br \/>\n&#8211; you sit more back, so you can take more weight<br \/>\n&#8211; compared to the front squat, it does not limit us how much weight we can hold on our shoulders (all world records are for the back squat)<br \/>\n&#8211; it is the best abdominal and deep muscle training<br \/>\n&#8211; it is a determinant of athleticism. An element of powerlifting, drafts, etc.<br \/>\n&#8211; performed in full range increases flexibility<br \/>\n&#8211; it takes care of the strength and health of our knees<br \/>\n&#8211; increases bone mineralization, and strengthens tendons and ligaments (especially extended eccentricity)<br \/>\n&#8211; when you squat, you gain strength in deadlift, and when you do deadlift, not necessarily in squat (squat is more complex)<br \/>\n&#8211; you take care of the entire posterior chain, its health and strength<br \/>\n&#8211; a large weight stimulates the nervous system incredibly<br \/>\n&#8211; it can be modified depending on the goal:<br \/>\nbuilding strength &#8211; large % CM<br \/>\nspeed &#8211; small % CM<\/p>\n<p>these are just a few advantages thanks to which you will jump higher.<\/p>\n<p>But squat is not everything, if it were so, everyone who sits a lot would jump 120 up, it is only an element of jump training, but when it comes to strength training it is the most important element.<\/p>\n<p>Copyright Reserved<br \/>\nDamian Hadzbe Harsze<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Squat&#8230; the king, the ruler of all gym exercises. I agree with this in its entirety. I don&#8217;t write articles<\/p>\n","protected":false},"author":1,"featured_media":6372,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[47,45,46],"tags":[],"class_list":["post-6421","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-jump-training","category-plyometric-training","category-strength-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Squats in jump training - Hadzbe<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/hadzbe.pl\/en\/squats-in-jump-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Squats in jump training - Hadzbe\" \/>\n<meta property=\"og:description\" content=\"Squat&#8230; the king, the ruler of all gym exercises. 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