Rogue box jumps simultaneously improve power and lower body muscular endurance.
If you’re an avid follower of CrossFit Games, you’ve witnessed the impressive Rogue box jumps. The renowned American brand Rogue Fitness proudly produces the versatile 3-1 plyometric box utilized in this exhilarating competition. These robust boxes offer adjustable heights of 20″, 24″, and 30″, making them the perfect choice to enhance your box jump prowess.
Box jumps are plyometric training that rapidly loads and unloads the muscles. This exercise trains the reflex of your leg muscles, allowing you to generate more power there when you need it (1). Box jumps are also a great way to improve cardio and burn fat.
For CrossFit workouts, there are multiple types of box jumps. Some of them are the standard box jump, rebound box jump, rebound box jump with a pause, jump up, step down, box jump over, and burpee box jump. This guide will look at the standard box jump using a Rogue box.
Technique and Muscles Used
Rogue box jumps are compound exercises that build your lower body muscles. They target your quads, calves, hamstrings, glutes, abductors, adductors, obliques and abs. Your ankle, hips, and knees are all extended during this exercise.
With CrossFit Rogue box jumps, the box height for males is 24 inches while that for females is 20 inches. However, if you’re new to this routine, starting with a lower box is important; gradually, you could jump on a box as high as 30 inches. CrossFit also has rules like a two-foot take-off and landing; only your feet may touch the box.
Rogue box jumps are more challenging than they look, and you must use the proper form to benefit from this exercise. It’s also important to do this exercise correctly to avoid common injuries. You should also note that it’s important to do warmups to prepare your body for this exercise. Below is a step-by-step guide to doing Rogue box jumps.
- Set your Rogue box in a stable position that will not tip over.
- Stand directly in front of it and take a large step backward to take your stand. Your feet should be shoulder-width distance apart and your arms by your side. This is your starting position.
- Drop into a squat about a quarter deep, then swing your arms behind you.
- Using explosive power, drive your legs to the floor, swing your arms forward, and jump onto your box, going as high as possible.
- Land lightly on both feet around the middle of your box and with your legs bent to absorb the shock.
- Step down to return to the starting position and complete your rep.
- Repeat for the desired number of reps.
Benefits
Rogue box jumps will help you become faster and more powerful in the gym by strengthening your muscles. Rogue box jumps can also be used as a HIIT workout, and when you add resistance to this training using either dumbbells or kettlebells, research shows that you can increase your muscle strength and mass (2). Below are more benefits of doing Rogue box jumps.
Ease
Many exercises that improve your explosive power are complicated and hard to do, e.g., the clean and jerk. Rogue box jumps, in comparison, are straightforward to do.
Less Joint Impact
Compared to squat jumps, depth jumps, and hurdle jumps, Rogue box jumps have less stress on your joints. There’s less impact when you land, meaning those with joint or lower back pain can try this to see if it works. Box jumps are also the better jump alternative for people of younger ages, but they’ll need a lower box.
Higher Jumping Power
Rogue box jumps are a great way to improve on your vertical leap. With them, you can add inches to how high you can jump with consistency. The ability to jump higher can help athletes, but it’ll help lifters improve their lifts, too, since the more explosive you are, the more power you possess.
Carryover to Squats, Deadlifts, and Running
Running, deadlifts, and squats involve using your hip, ankle, and knee. Rogue box jumps help to strengthen these muscles, making your form for these other exercises and routines better. You’ll be able to come out of your bottom reps stronger, better, and in good form for your squats and deadlifts.
Better Muscle Strength
Rogue box jumps will help you strengthen your muscles and bones. Your lower body, in particular, receives the benefit, but swinging your arms also helps the muscles, and your core is involved. This study on plyometric training in elderly people shows better muscle strength due to exercises like box jumps (3).
Fat Loss
High reps of Rogue box jumps will run your heart rate and increase your breathing rate. This leads to more lactic acid production, leading to fat loss.
Rogue Box Jumps Alternatives
Rogue box jumps are great for muscle power, strength, and fat loss. However, it’s important to use more than just box jumps when training to avoid monotony. Here are some alternatives that offer similar benefits.
Step Ups
While we did talk about similar benefits above, we’re adding step-ups for beginners. They’ll help you progress to a box jump, and you can add resistance in the form of kettlebells or dumbbells to increase the effect on your muscles.
Weighted Box Jumps
Weighted box jumps take Rogue box jumps to the next level and help you condition your muscles. You can use dumbbells or kettlebells or wear a weighted vest to do them.
Barbell High Pulls
Barbell high pulls make use of barbells and are also a jumping exercise. As a result, they work the same muscles that your Rogue box jumps, but the resistance adds more effect to your muscles.
Kettlebell Swings
Kettlebell swings don’t include jumping but will help you improve your explosive power. This is one exercise that bodybuilding legend Dorian Yates loves to do.
FAQs
What size is the rogue jump box?
The Rogue jump box has a built-in height option of 20”, 24” and 30”. Which to use depends on your fitness level and gender for games like CrossFit.
What are rogue boxes for?
Rogue boxes are great for plyometric exercises like box jumps and their variations.
Do box jumps build muscle?
Box jumps build muscle power and strength in your lower body muscles. They’re also great for muscular endurance and improve your cardiovascular fitness.
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References
- Duchateau, J., & Amiridis, I. G. (2023). Plyometric exercises: Optimizing the Transfer of Training Gains to Sport Performance. Exercise and sport sciences reviews, 10.1249/JES.0000000000000320. Advance online publication. https://doi.org/10.1249/JES.0000000000000320
- Moro, T., Marcolin, G., Bianco, A., Bolzetta, F., Berton, L., Sergi, G., & Paoli, A. (2020). Effects of 6 Weeks of Traditional Resistance Training or High Intensity Interval Resistance Training on Body Composition, Aerobic Power and Strength in Healthy Young Subjects: A Randomized Parallel Trial. International journal of environmental research and public health, 17(11), 4093. https://doi.org/10.3390/ijerph17114093
- Vetrovsky, T., Steffl, M., Stastny, P., & Tufano, J. J. (2019). The Efficacy and Safety of Lower-Limb Plyometric Training in Older Adults: A Systematic Review. Sports medicine (Auckland, N.Z.), 49(1), 113–131. https://doi.org/10.1007/s40279-018-1018-x
