Author Topic: Don't neglect the upper body by Jordan Kilganon  (Read 778 times)

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scoobychau

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Don't neglect the upper body by Jordan Kilganon
« on: July 08, 2016, 12:10:28 am »
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Hey,

Surprisingly, a lot of dunkers I talk to about jump/dunk training don't seem to realize the benefits of adding upper body training into their weekly training routine. Jumping is a FULL BODY movement. it's more than just legs and core.
 
So what are the main upper body muscles used in jumping? Well let's take a look at the 2 major upper body movements happening when you jump.
 
When jumping you first start with your arms out straight in front, then swinging them back behind you. The main muscle groups responsible for this are your rear dear deltoids, lats, teres major, rhomboids and traps.
 
When your hands are pulled all the way back, the second part of the movement is to swing your arms all the way back up. The main muscles used for this are your anterior deltoids, upper chest, and traps.
 
So when training upper body, incorporate lifts that target these muscles and mimic the up and down arm swings of jumping This being said, remember to lift EXPLOSIVELY, otherwise you'll simply be adding useless size and mass to your body.
 
Train hard, train smart!
 
Sincerely,
 
Jordan Kilganon



What kind of exercise come to mind....
Explosive upperbody... with those targeted muscle..
I can only think of..
- medicine ball throw...  for the Swing up part.

what about the arm swing back part?
BIY - believe in yourself
Born 1980
190 lbs
Reach 7'5" (89")
2 legs leap 28"@06, 33"@11, 34.5"@2012, 37"@2013
Ankle Surgery - Dec 14, 07
Dunk Goal - Nov 11, 2012 (Daughter's 1 yrs old Bdays)

~SACRIFICE~
IF YOU WANT SOMETHING YOU'VE NEVER HAD...
YOU MUST BE WILLING TO DO SOMETHING
YOU'VE NEVER DONE! (by Thomas Jefferson)

adarqui

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Re: Don't neglect the upper body by Jordan Kilganon
« Reply #1 on: August 24, 2016, 11:50:27 am »
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Quote
Hey,

Surprisingly, a lot of dunkers I talk to about jump/dunk training don't seem to realize the benefits of adding upper body training into their weekly training routine. Jumping is a FULL BODY movement. it's more than just legs and core.
 
So what are the main upper body muscles used in jumping? Well let's take a look at the 2 major upper body movements happening when you jump.
 
When jumping you first start with your arms out straight in front, then swinging them back behind you. The main muscle groups responsible for this are your rear dear deltoids, lats, teres major, rhomboids and traps.
 
When your hands are pulled all the way back, the second part of the movement is to swing your arms all the way back up. The main muscles used for this are your anterior deltoids, upper chest, and traps.
 
So when training upper body, incorporate lifts that target these muscles and mimic the up and down arm swings of jumping This being said, remember to lift EXPLOSIVELY, otherwise you'll simply be adding useless size and mass to your body.
 
Train hard, train smart!
 
Sincerely,
 
Jordan Kilganon



What kind of exercise come to mind....
Explosive upperbody... with those targeted muscle..
I can only think of..
- medicine ball throw...  for the Swing up part.

what about the arm swing back part?

ya I agree upper is important.. it definitely shouldn't be completely neglected.

Throws are great. I also love plate swings (ie a 45 lb. plate). As for throws, medicine ball throws are an exercise to help get the power out of the current strength/muscle you already have. You still want a few general strength exercises in your routine like pullups/dips.

as for building up strength in those muscle groups, pullup variations & dip variations are always gold. Moderately heavy barbell/dumbell row/bench press/overhead press will work all of those muscle groups. Exercises to isolate the smaller muscles of the shoulders & mid/upper back are things like front/lateral/rear raises etc.

as for always training explosively otherwise the muscle/strength your building is "useless" .. well, you can always turn "useless" size into useful size by transitioning into power/explosive strength blocks etc.. but, for most exercises we want to be transitioning/accelerating through the reversal point.. so even if you are moving a heavy weight slow, you're trying to reverse it & finish it -> fast. For smaller isolation exercises this isn't really a big deal though.. slow & controlled is just fine.

pc!

jumperer

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Re: Don't neglect the upper body by Jordan Kilganon
« Reply #2 on: August 29, 2016, 04:24:01 am »
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i do the 4 basic motions: a push forward(bench press), a push upwards(BTN press), a pull from above(pullups), and a pull from towards you(db rows)