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Part XV · Kettlebell exercises

Forward Leap: The Standing Broad Jump, Jump Far and Land Soft

Hips back and arms behind you, then snap your hips forward and jump out, not up, off both feet. Reach your feet forward and hold the landing still.

The lesson

  1. 01

    Come to it warm

    This lands harder than a vertical jump, because you have to stop travelling forward. Do it warm, after harder hip work, never cold, and build across the set: the first leap is not your longest.

  2. 02

    Hinge and load

    Feet about hip-width. Push your hips back and swing your arms behind you in one quick move.

  3. 03

    Throw yourself out

    Snap your hips forward and swing your arms through hard, driving off both feet. Aim low and long: jumping high wastes the drive. Your arms are worth real distance.

  4. 04

    Reach with the feet

    Bring your knees through and your feet out in front to land. Most lost distance is landing early.

  5. 05

    Land and hold

    Land on both feet, knees and hips bending to soak it up, knees over your toes and not caving in. Stand still for a beat before you turn around. Controlling the stop is part of the rep.

  6. 06

    The test

    Same distance or further every rep, and every landing under control. Either one goes, the set is over.

Watch for

  • Jumping for height. It feels athletic and it costs you distance.
  • Lazy arms. You leave distance on the floor that a hard arm swing would have covered.
  • Landing stiff-legged or with your feet under you. The braking force goes into your knees and back, and you stumble forward.
  • Leaping cold or tired. The forward landing is hard braking, and a tired leap is a shorter jump with a worse landing.

Is a forward leap the same as a broad jump? Yes. Standing broad jump, standing long jump and forward leap are the same movement: a two-footed jump forward from standing. MONS calls it the forward leap.

What muscles does the broad jump work? Your glutes, hamstrings and quads drive the jump, and your calves give the last push off the floor. The landing works the same muscles again, this time braking.

How far should I be able to broad jump? There is no number to hit. Mark where your heels land on a good jump and compare yourself with yourself: same distance or further on every rep, with every landing under control.

How many broad jumps, and how often? Forward leaps close the Power · Forward routine, after swings and high pulls: 3 leaps a set, two to four sets, resting until you feel fresh. There is no daily target: leap when your training day has that routine.

Next

Vertical Jump→

The same all-out jump with nothing in your hands, sent straight up instead of forward. It opens Power · Upward.

From the book

13The body moves together→