If you’re a sportsperson, you’re undoubtedly interested in improving your vertical jump height. To improve your vertical leap, most strength and conditioning programmes will include some sort of plyometric or speed-strength workout.
Do deadlifts, on the other hand, aid vertical jump? Jump performance has been demonstrated to improve by 7% after ten weeks of deadlifting. By strengthening the bottom position, which is identical to the bottom of a vertical jump, deadlifts increase the force output of the legs and hips. Deadlifts also improve tendon stiffness and force development rate, both of which are important for jumping.
In this post, we’ll look at how deadlifts can help you improve your vertical jump, how to include them into your training, and other things to think about if you want to get better at jumping.
How Do Deadlifts Help You Jump Higher?
Here are three ways that deadlifts can help you improve your vertical jump height:
1. Deadlifting Increases Force Development Rate
There was a control group and a training group in a study split into two groups of novices. For ten weeks, the training group was given deadlifts twice a week, with a prescription of five sets of five twice a week. The training group improved their vertical jump height by more than 7% on average.
The crucial thing to remember about this group is that they were untrained people who had never had much of a regular physical activity programme before. As a result, if you are a well-trained athlete, you may not see the same effects.
According to the findings, the carryover was caused by the fact that both the first pull of the deadlift and the vertical jump required the production of a large amount of force in a short amount of time.
2. Deadlift Recreate the position from where you jumped.
If you compare the bottom position of a vertical jump to the bottom position of a deadlift, you’ll notice that the positions are nearly identical.
So there is a solid relationship when it comes to how much deadlifts carry over to a vertical jump. When you’re preparing to leap following the dip or countermovement, the deadlifts will at least carry over the initial push into the ground.
If you’re weak in this position, you won’t be able to push yourself as far as you could, limiting how high you can leap. An impulse is a feature of a vertical jump that strength and conditioning specialists refer to. The product of force and time is this. It relates to the amount of force you can generate in a given amount of time.
3. Deadlifts Make Tendons Tighter
Tendons connect muscle to bone, and the tendon-muscle unit is made up of both tendons and muscles. Deadlifts are a powerful strength exercise that can alter the quality of the muscles and tendons. Tendon stiffness has been linked to strength training.
This is significant because when you make a movement like a vertical jump, your muscles contract to generate force, propelling you off the ground.
Prior to strength training, a tendon has the ability to stretch when muscles contract, allowing it to absorb some of the force generated by the muscle. When tendon stiffness is increased, the muscle-tendon unit can perform more efficiently, and force from muscle contractions does not leak through the tendon stretching.
To improve vertical jump, who should deadlift?
Vertical jump performance will not necessarily improve with deadlifts. It will work better for some people and less well for others.
People who will benefit the most from deadlifts to boost vertical jump include the following:
- Those who have never done any type of strength exercise before
- Athletes in their early years
- Those who have had a sedentary lifestyle for a long time
- Those who have never participated in sports before
- Those that deadlift less than 1.5 times their bodyweight
How Can I Increase My Vertical Jump by Deadlifting?
Vertical Jump Deadlift (Traditional)
The majority of research on deadlifting for vertical jump height performance use a standard stance, which is identical to the stance you’d have if you were to make a vertical jump.
As a result, you can be confident that using a standard stance deadlift to train your vertical jump will be beneficial. Sometimes coaches will tell you that your deadlift stance should be the same as your vertical jump stance.
Vertical Jumping with a Trap Bar Deadlift
The trap bar, also known as the hex bar, is a hexagonal-shaped bar in which you stand in the centre.
The positions of your hips and knees are essentially identical, with the exception that you can use the trap bar to lean your shin forwards and create a tighter angle with your ankles. This is due to the Olympic barbell getting in the way during a traditional posture deadlift.
According to research, the trap bar can be a good alternative to the straight Olympic bar when it comes to enhancing vertical leap.
Sumo Deadlift for Vertical Jumping
Because of the position you are in, the sumo deadlift may not have as much carryover as the conventional and trap bar deadlifts, but it can mimic some scenarios you might find yourself in during court or field sports when you need to jump.
I would recommend a narrow stance sumo rather than the widest width stance that some powerlifters may take.
Perform a deadlift. Explosively
When it comes to improving vertical jump performance, choosing a certain deadlift variation isn’t the sole consideration.
Sets, reps, effort, and proximity to failure are all crucial factors to consider when performing deadlifts in training.
Other Techniques for Increasing Vertical Jump
Here are three strategies to increase your vertical jump height:
Squats should be done.
Squats are a wonderful strength-training option to deadlifts, and they can be even more effective. In nature, they are slightly more knee dominant. Squats are a versatile movement that can be done in a variety of ways and with a variety of equipment.
Squat Jump should be done.
The squat leap, which is related to the countermovement jump or vertical jump, is a particularly precise speed-strength workout.
The squat jump differs from the half-squat jump in that it is executed without a countermovement or dip, thus you maintain yourself in a static half-squat position for a brief moment before jumping. This eliminates the need for a stretch reflex, which relies on your muscle-tendon units’ elasticity.
Carry out hip thrusts.
Hip thrusts are a great alternative to deadlifts for building strength. They are more hip dominant, which means they focus more on the glutes, which is significant because glute strength is linked to jump height performance.
F.A.Q does deadlift help vertical jump:
Is it better to do deadlifts or squats for vertical jump?
The results showed that the contributions of different muscles in the deadlift and back squat were approximately comparable, and that they both correlated well with vertical leap. The only difference was that the deadlift required more activation of the gastrocnemius, a biarticular calf muscle that plays a minor role in jumping.
Which deadlift is the most effective for vertical jump?
Because it is a complete hinge, the traditional deadlift puts extra strain on your hip joint. It will aid in the development of your vertical strength (think jumping off two feet to dunk a basketball).
What muscles help you jump higher in the air?
Muscles Used for Jumping
The quadriceps, glutes, hamstrings, and calf muscles are without a doubt the most important muscles required when doing a vertical jump. You can divide these muscle groups by the activity they do to have a better picture of how they contribute to the progression of the vertical jump.
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