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  1. #1
    Imrahil56 is offline Senior Member
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    Default Box jumps hard on knees?

    I have bad knees in general, a cartilage issue but I really want to start doing box jumps. Has anyone had any experience with this and bad knees?

  2. #2
    Peter Lakatos Sr. RKC is offline Senior Member
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    Of course vertical jump is give huge load for the knees...if you have knee issues, dont even try.

  3. #3
    Imrahil56 is offline Senior Member
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    I've been doing 2x BW DL and snatches/swings for over a year with no ill effects.

    If I follow the box jump technique correctly, bending at the hips, keeping my shins near verticle, swinging the arms for added velocity, will that mitigate any knee stress?

  4. #4
    powerlifter54 is offline Senior Member
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    I56,

    Jumping off the box back onto the floor is usually the problem. Step back down gently and don't always step down with same foot. Build thse up slowly.

    jmo

  5. #5
    Peter Lakatos Sr. RKC is offline Senior Member
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    Quote Originally Posted by Imrahil56 View Post
    I've been doing 2x BW DL and snatches/swings for over a year with no ill effects.

    If I follow the box jump technique correctly, bending at the hips, keeping my shins near verticle, swinging the arms for added velocity, will that mitigate any knee stress?
    If you planning to make the real plyometrics for better results, you should jump back, and make the box jump again.

    Unfortunatelly this is not easy on knees, especially not, when you already have issues.

  6. #6
    faizalenu is offline Senior Member
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    Quote Originally Posted by Imrahil56 View Post
    I've been doing 2x BW DL and snatches/swings for over a year with no ill effects.

    If I follow the box jump technique correctly, bending at the hips, keeping my shins near verticle, swinging the arms for added velocity, will that mitigate any knee stress?
    If you look at the decelerative forces in a box jump vs. the accelerative force in a SQ/DL, the box jump forces are much more (by even an order of magnitude). Look at the old adage -- it is not the fall that kills you, it is the stop. Even with running, they say the force of the footfall can be anywhere from 8-10 gs.

    Snatches and swings are minimal impact on the knees (which is why I like to use them as cardio for big guys OR those with knee back issues rather than running).

  7. #7
    Imrahil56 is offline Senior Member
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    So if I step down rather than jump down, I'm sacrificing some benefit but saving my knees. I think I'm going to build a box and try it.

    Thx for the answers all.

  8. #8
    Fireman Tom is offline Senior Member
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    Default As the Rolling Stones sang.....

    "You can't always get what you want... but you can get what you need."

    If you have knee issues IMHO it would be foolish to do box jumps. Would the benefit be worth the cost? My knees issues keep me from running stadium stairs (anymore) and from being able to do a pistol. I do some quick heavy double handed swing about every day, and my legs still have plenty of "pop" when I need to jump. You need to have a little faith in the WTH effect of KB training... You will not have the highest vertical jump around, but you will maintain a decent level for years and years if you stick with the KBs.

    The Russians always recommended that serious plyo training only be used by advanced athletes, and the volume of work should be very closely monitored. They also made sure they could do 2xBW squats before starting, so that the requisite strength was met.

    Good luck with your training,

    Tom

  9. #9
    ZachariahSalazarRKC is offline Senior Member
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    Why do you need to do them? Answer, then I will. zzzzzzzzzzzzz

  10. #10
    mc
    mc is offline Senior Member
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    Quote Originally Posted by ZachariahSalazarRKC View Post
    Why do you need to do them? Answer, then I will. zzzzzzzzzzzzz


    Really nice question - one i had while reading this thread. Anytime someone starts talking about plyometric work in general or depth jumps in particular: what is motivating this?

    Are you looking for speed - despite the bad knees, you run?
    or?

    interested to know what's made you think you "really want to do this"?

    best
    mc
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