Bodyweight Candlestick Roll Up Tuck Jump

Instructions for proper form

1. Start standing with your feet shoulder-width apart. 2. Engage your core and lower your body into a squat position while tucking your knees towards your chest, placing your hands on the ground for balance. 3. Roll back onto your back, allowing your legs to extend overhead if possible. 4. Use your core to roll back up and explosively jump up, tucking your knees to your chest at the peak of the jump. 5. Land softly with knees slightly bent and transition back into the squat position to repeat the movement.

Common mistakes to avoid

1. Not engaging the core during the roll, which can lead to back strain. 2. Jumping too high, risking injury upon landing. 3. Failing to land softly with knees bent can lead to joint impact.

Benefits

Specific benefits of the exercise

This exercise builds strength in the glutes, improves core stability, enhances explosive power, and encourages coordination.

Expected results and timeframe

With consistent training (2-3 times per week), you can expect to see improved glute strength and overall athleticism within 4-6 weeks..

Who this exercise is best for

This exercise is best for intermediate to advanced fitness enthusiasts looking to enhance their plyometric strength and recruit multiple muscle groups efficiently.

Scientific studies supporting its effectiveness

Studies have shown that plyometric exercises, including similar movements to the candlestick roll up, can significantly improve muscle power and coordination, contributing to enhanced athletic performance.

Variations

Beginner modifications

To modify for beginners, reduce the height of the jump or practice the candlestick roll without the jump until comfortable with the movement mechanics.

Advanced progressions

For advanced progressions, incorporate a rotational movement at the top of the jump or add weight vests to increase load and challenge.

Integrations

Complementary exercises

Complementary exercises include hip thrusts, squats, and planks to improve glute strength and core stability.

Super set recommendations

Consider supersetting with bodyweight squats or burpees to enhance cardiovascular fitness while targeting the same muscle groups.

Sample workout routines

Sample routine: 3 sets of 10 Bodyweight Candlestick Roll Up Tuck Jumps, followed by 10 Hip Thrusts, then a 30-second plank.

Exercise combinations

Combine with dynamic stretches like leg swings or lunges prior to the workout to prepare the glutes and improve mobility.

Best time to do this exercise in your workout

Perform this exercise during the plyometric segment of your workout after warming up, but before heavier lifting to maximize explosiveness and energy.