Strength

Med Ball Box Jump

The Med Ball Box Jump is a dynamic exercise combining a box jump with a medicine ball. It targets the legs and core, enhancing power, strength, balance and coordination. One rep involves jumping onto a box and back down while holding the medicine ball.

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Med Ball Box Jump instructions

Step-by-step instructions

Stand in front of a sturdy box or bench, feet shoulder-width apart, holding a medicine ball at your chest.

Lower your body into a quarter squat, then explode upwards using your legs and arms to propel yourself onto the box.

Land softly on the box with your knees slightly bent, maintaining your balance.

Stand up straight, fully extending your legs and raising the med ball above your head.

Step back down off of the box and repeat for the programmed number of reps.

Stand in front of a sturdy box or bench, feet shoulder-width apart, holding a medicine ball at your chest.

Lower your body into a quarter squat, then explode upwards using your legs and arms to propel yourself onto the box.

Land softly on the box with your knees slightly bent, maintaining your balance.

Stand up straight, fully extending your legs and raising the med ball above your head.

Step back down off of the box and repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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