Rocket Jump

How to perform

1. 01Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
2. 02To initiate the move, squat down halfway and explode back up as high as possible.
3. 03Fully extend your entire body, reaching overhead as far as possible. As you land, absorb your impact through the legs.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.