The last time you performed a standing broad jump was probably during the old IPPT format. But it’s about time you bring it back.
Incorporating the SBJ into your current workout will not only improve your performance in movements like the deadlift, Olympic lifts, and the kettlebell swing, but it’ll also help you gauge your training progress.
Stand on both feet and mark your starting place. Jump forward as far as you can. Mark where you land. Measure the distance from your starting point to your landing point. This is your baseline.
Your minimum goal: your height in inches. So if you’re 1.75m, you should be able to jump forward 175cm from where you started.
Hit that goal? Good. You want to hit that number—or jump farther—every time you do this test. You’ll know your training is truly working if your SBJ is constantly going up.
Missed? You’re probably jumping with your legs. (Here’s how you can Troubleshoot And Ace The SBJ).
Now, you’re probably thinking, Huh? Of course I’m using my legs. I’m jumping, after all.
But two Swedish Olympians (who destroyed me in the SBJ, by the way) taught me that if you want want to jump as far as possible, you need to bend your knees as little as possible.
Give it a shot. Perform an SBJ three times with a really deep knee bend.
Then, do it three more times with barely any knee bend. Just push back your butt, and then snap your hips forward and jump. I bet you went as far without “using your legs.”
That’s because you just did a hinge. You created a maximal hip bend and a minimal knee bend, which is the key to deadlifting, Olympic lifts, and kettlebell swings. The hinge is powerful and explosive and it’ll propel you forward.
Whether you hit the minimum goal or not, practicing the SBJ on a weekly basis will complement your other training. You’ll feel faster and stronger.
You can improve your SBJ—and therefore your overall fitness—with the following routine. Do it three times a week. After two weeks, test your SBJ against your baseline again.
1. Kettlebell swing
Grab a kettlebell with both hands and assume a shortstop position (quarter squat, hips pushed back, spine in alignment), letting the bell hang in front of you. Swing it between your legs and behind your hips. Now stand and swing it up to eye level while extending your hips and contracting your glutes. Drop back to the starting position, allowing gravity to breing the bell back between your legs. Do 15 reps.
RELATED: 10 Badass Kettlebell Swings
2. Goblet squat
Stand with your feet slightly beyond shoulder width. Cup the end of a dumbbell with both hands and hold it vertically in front of your chest, your elbows pointing down. Keeping your back naturally arched, push your hips back, bend your knees, and squat. Pause, pressing your elbows against your knees. Push yourself back up to standing. Do 1.
3. March in place
Stand tall with your feet shoulder-width apart. Without changing your posture, raise your left knee as high as you can. Don’t round your lower back. Pause, and then bring your left foot down to meet your right foot. Repeat with your right leg. That’s 1 rep. Continue to alternate back and forth for 10 reps.
1. Rack deadlift
Set a barbell about an inch above knee level in a squat rack. Assume a shortstop stance—your hips back, knees slightly bent and against the bar. Your back should be naturally arched. Now grab the bar overhand with your hands about twice shoulder-width apart. Stand up by pushing your hips forward. Strive to increase the weight every session. You should be able to load up the bar fairly quickly. Do 2 sets of 5 reps.
2. Press of your choice
Do any press you want, such as the chest press, shoulder press, landmine press, or push press. Do 2 sets of 5 reps.
3. Bar routine
Play around on a set of rings or a pullup bar. You can do hanging leg raises, pullups, or just hang from the rings or bar. Do this for 5 minutes straight.
4. Standing broad jump
Perform 10 jumps. Stretch your hip flexors beforehand.