The inverted jump is a gymnastics-inspired bodyweight exercise that will challenge upper body strength, endurance and balance. In this article, we will cover all the steps you should follow to perform it correctly.
WHAT
- The inverted jump is a gymnastics-inspired bodyweight exercise that will challenge upper body strength, endurance and balance.
- While this exercise should be considered advanced training, you can scale it down to beginner athletes.
- The limiting factor for exercise performance will be upper body strength and stability. With this in mind, you should have a stable and robust push-up and shoulder press before trying this exercise.
HOW
- From standing crouch down and place your hands on the floor, shoulder-width apart. Engage the core and set the shoulders.
- Keeping your arms straight, jump your feet over to one side, so they land just behind the hand. Keep the knees bent as you jump.
- Jump back to the other side, and repeat alternately for time or reps.
WHY
- It’s worth noting that the inverted jump is often used as a drill when learning how to perform a gymnastics cartwheel. It is an excellent introduction to inverted positions, especially advanced exercises like the handstand.
- As mentioned above, this exercise requires a considerable amount of upper body strength. While many people may have high levels of upper body strength, the balance requirements of the inverted press will make this exercise feel more challenging.
- During the exercise, your body will need to remain balanced over your hands. This requires a stable and robust core. Failure to properly engage the core muscles will not only take you off balance, but it will also require the shoulders and upper back to work harder – leading to early-onset fatigue.
- As balance and stability improve, you can jump higher until eventually, your hips are moving vertically over your shoulders.
- It’s also worth mentioning that wrist strength and shoulder stability may also be a limiting factor. Be sure to adequately warm up your wrists with some simple mobility and stretching before performing this exercise. Also, some scapula stability drills will help to recruit the correct shoulder muscles.
Now that you are the master of the inverted jump, it’s time jump around our tutorials below:
- Jumping lunge
- Explosive floor bridge
- Single-leg squat
- Reverse lunge
- Kettlebell clean and press
- Lateral hip foam roll
- Core bag clean
- Deep squat hip out
- Angled push-up
- Abdominal hollow
- Push-up on knees
- Kneeling hip flexor stretch
- Barbell deadlift row
- Dumbbell chest press
- Kinesis chest press
- Superfunctional hamstring stretch
- Shoulder foam roll
- Lean back squat
- Inverted press
- Floor bridge
- Barbell clean and press
- Quad foam roll
- Medicine ball tornado
- Support front downward dog
- Kinesis alternate high punch
- Superfunctional glute stretch
