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3 kBox Movements for Better Sprinting and Jumping

One of the huge components of human performance and training is that of reflexes and rhythm.

Rhythm keeps athletes on point, and feeds one movement right into the next, just like sprinting and a myriad of athletic movements.  Make athletes strong, but don’t teach them to utilize it reflexively, and you’ll have strong athletes with less quickness and reactive ability.

One of the things I like about inertial training is that it can take any exercise and add components of rhythm and reflexive firing to the movement.  Add in the need to brace the eccentric component, and you add enhanced “brakes” to the athletic engine.

In this regard, there are three great training movements that can also be adapted to the kBox in an inertial manner.  These massively effective ideals that I’ll share with you today are:

  • Weck Method (4-5th Metatarsal) Deadlift
  • Ankle Rocker Squats
  • Split Deadlifts

Let’s jump into these fresh movements for athletic power development.

kBox Weck Method

A training and movement paradigm that I’ve come to embrace lately revolves around utilizing the link between proper loading through the foot, and gaining a better engagement of the glutes in hip extension.   Loading the foot through the 4th and 5th metatarsal is an epitome of this.  I’ve learned much of this recently in the avenue of sprinting from coach Adarian Barr.

This 4th and 5th metatarsal ideal can also be adapted to deadlifts, as David Weck demonstrates in the movement below.  The “Weck Method Deadlift” is being used very effectively by programs such as Cal Poly, and getting results superior to traditional foot placements!

This movement can be taken, and intensified through utilization of the inertial powers of the kBox, as shown below.  Just a single set, tacked on to the end of a traditional workout delivers a great effect and stimulus to the glutes, and driving home the balance point of the movement.

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kBox Rocker Squats

This article is largely about novel (and effective) traditional movements that can be adapted to the inertial platform.  I’ll say, that the rocker squat is a movement that really is only effective through inertia, as the eccentric phase with a bar on your back or traditional resistance doesn’t load the knees and ankles in a good manner.  The high velocity, but constant tension of this movement makes it incredible for building strong knees and lower quads, along with creating ankle mobility and foot tension.

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I can do a traditional set of squats are barely feel it in my lower quads (VMO), but one set of 10-15 reps of this type of movement, and my lower quads are on fire.

The VMO is related to terminal knee extension, and this movement delivers non-step tension here.  It also is useful for the strength of the foot and ankle through a dorsiflexed range.

kBox Split Deadlifts

I’ve been a split deadlift fan ever since I saw a Bret Contreras video demonstrating the movement.  Split deadlifts deliver a big time load to the hip extensors while sparing the lower back.  They can be done in a variety of different ways, and I’ll show you a version on the kBox below.  I prefer a lighter wheel for this movement, since we are trying to build speed, and want some more transference of the velocity component.

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Want more kBox exercises? Check out the Zercher squat variations in “Optimize Your Squat with Inertial Reverse Patterning“.

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