Here’s How You Do An Inverted Jump For Increased strength And Control
The inverted jump is a fantastic gymnastic exercise that will develop upper body strength and overall body control. It will also effectively raise your heart rate, turning this exercise into the perfect addition to any high-intensity workout.
As a gymnastic skill, it can help to build strength and confidence as grounds for cartwheels and handstands.
From a fitness workout perspective, it builds strength, power, endurance, balance, agility, coordination and flexibility. It also requires body control in all three planes of motion. In many respects, it works everything.
Start in a crouched position and place hands on the floor in front of you. Engage the core and set the shoulders.
Begin the move with a jump, bringing your legs to the right. Then, repeat the movement to your left and repeat continuously for reps or time.
Once you become comfortable with this jump, start to lift the hips higher over the shoulders – this will give you more ‘air time’ and will allow you to slow down the movement a little.
As you jump, think about pushing the arms into the ground – this push should come from the shoulders, which will create a stable anchor point for the rest of the body to move.
The inverted jump can be considered a self-limiting exercise – this means you will get immediate feedback when your technique is not optimal. For example, if you lack in wrist mobility, your hands/wrists will fatigue quickly; if shoulder stability is limiting, then it will throw your balance off. Learn to embrace this feedback and use it to improve on weaker areas.
Your heart rate can be higher than usual as you start performing this exercise. It’s only normal and it’s something that will pass as your skill improves.
Other limiting factors may include wrist mobility, shoulder instability and general balance. It’s important that you accept these limitations and, in some cases, work to improve them through separate exercises, e.g. Wrist mobility, shoulder stability exercises.