Tricep pulldown to lateral jump



  1. Start with the feet shoulder width apart and pointing straight ahead, knees are bent and the chest remains high during the movement.
  2. Begin with a thorough dynamic warm up before starting this exercise; This engages the nervous system.

How to Do:

  1. This movement utilizes a side hop in combination with a rope tricep pushdown.
  2. Start off to one side of the cable machine and ensure that you have enough room to jump side to side and that the cable piece is designed for multi-planar use.
  3. Perform a tricep pushdown (for description see “tricep pushdown” in the exercise library).
  4. As the weight is being decelerated up, hop to a comfortable distance to the opposite side.
  5. As you land, transfer the down force into another tricep pushdown.
  6. Repeat side to side for the desired number of reps.
  7. This exercise should flow from side to side. Moving through the elbows, shoulders, and trunk is recommended.


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