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Deadlifts: A Simple Way To Increase Vertical Jump Height

Introduction

Deadlifts are compound exercises, meaning that it involves multiple joint movements. It works many major muscle groups including quadriceps, hamstrings and gluteals. Deadlift movement can be used with barbell, kettlebell, sandbag or any other weight. The movement of deadlift is when the weight is lifted off the ground to the level of the hips, before being lowered back on the ground.

If you’re into lifting heavy things, the deadlift is a great exercise to add to your routine. It’s also an ideal exercise for building strength, size and power in your entire body.

athlete doing a deadlift movement in the gym
Barbell Deadlift

Doing Deadlifts increases more than just strength.

As a result of the deadlift, you will experience an increase several other areas:

  • Muscle mass
  • Bone density
  • Connective tissue strength
  • Neural motor neurons

Well-executed deadlifts can help you increase muscle strength and reduce the risk of injury while improving overall athletic performance.

The deadlift is one of the best exercises for overall strength and muscle gain. It is also an excellent way to improve your hip mobility and reduce the risk of injury while improving overall athletic performance.

Start by positioning yourself over the bar with your feet slightly wider than shoulder-width apart, and grasp it with an overhand grip (palms facing down). Keeping your hips down, chest up and back flat, pull the bar up off the ground by forcefully pushing through your heels. Keep your head up at all times; don’t look down as this can put strain on your lower back. Make sure to keep your back flat and core engaged throughout the movement to reduce the risk of injury.

Repeat these steps for as many repetitions or sets as planned in order to achieve results!

Athlete doing deadlifts posterior view to check for form

What does one of Research say about Deadlifts to Increase Vertical Jump Height?

Study Group

54 participants (Male & Female) aged between 19-28 years old that weren’t engaged in any structured activity when recruited.

Study Design

Split into 2 groups, Control group and Training group

Training Group

– Twice per week for 10 weeks, within minimum 48 hours rest in-between

– Standard barbell deadlift exercise (not sumo or Romanian). 2 second lifting and lower phase.

– 5 Sets of 5 repetitions with progressive loading to maintain the number of sets and repetition

Results

Training group increased their vertical jump height by 7.4%

Reference

Thompson et al. (2015). Barbell deadlift training increases the rate of torque development and vertical jump performance in novices.

Conclusion

With proper form, you can perform deadlifts safely, effectively to help increase your vertical jump height.

For Appointments to have your deadlifts checked

Triumph Physio operates in Mt Wellington and Newmarket, Auckland. We have qualified Physiotherapist with a keen interest in sports physio registered under ACC that can help with your deadlift. For more info call us on 09 526 1448 or book below

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