Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/American football

Broad Jump

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Glutes, Quads, Hamstrings

Also calves

You need

Nothing but the floor

How to do itPictures · 3 steps
1Load
2Take off
3Land soft
Main musclesAlso working
  1. 1Load the hips back with an arm swing
  2. 2Jump out as far as you can
  3. 3Stick the landing

Most common mistake

Landing stiff-legged.

Watch a demo

Good for

  • Top 10 for American football
  • Carries straight over to American football

Compare with

vs Lateral Boundvs Trap Bar Jumpvs Box Jump
A
For soccer
#7 of 25
See the full list →
Research
77
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 77
TransferExcellent
Injury protectionFair
PracticalityExcellent

Horizontal power, the same direction as acceleration.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • ALateral LungeDumbbell
  • ASingle-Leg RDLDumbbell
  • SCopenhagen PlankBodyweight

Takes

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280