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Men's Fitness, Feb, 2008 by Nate Millado

You may never be able to throw down a windmill dunk, but at least we can get you closer to the rim: Here's how to get yourself some serious hops:

The Jump Squat

How to do it: Load the bar with 30% of the most weight you could lift for one rep on the squat, set yourself up under the bar as you would to perform a normal squat, with your feet between hip- and shoulderwidth apart. Keeping your lower back in its natural arch, bend your hips and knees, lowering your body until your quads are about parallel to the floor [1]. Explode upward, jumping off the floor as high as you can. Land with soft knees, and quickly reset your feet [2]. That's one rep. Do three sets of 8-10 reps, resting two minutes between each set.

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Men's Fitness, Feb, 2008 by Nate Millado

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