The Best WEIGHTED Exercises to Dunk a Basketball

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The Best WEIGHTED Exercises to Dunk a Basketball // If you're looking for the best exercises for vertical jump or the best exercises to dunk a basketball, in this video I talk about the best and worst weight training exercises to increase vertical jump. This video goes over numerous vertical jump exercises for basketball and explains the best exercises for jumping higher, as well as the best exercises to increase vertical jump to dunk. When talking about how to dunk a basketball, the best exercises to jump higher may get lost in the hundreds of exercises that we're told to do by coaches around the world. I am here to clear out the noise and give you a game plan to dunk a basketball as quickly as possible, while focusing on the topic of strength training.
FULL VIDEO SERIES:
(PART 1) BEST PLYOMETRICS: • Which Plyometrics Will...
(PART 2) PLYOMETRIC SETS AND REPS: • The OPTIMAL Sets and R...
(PART 3) BEST WEIGHTED EXERCISES: • The Best WEIGHTED Exer...
(PART 4) WEIGHTED SETS AND REPS: • The BEST Sets and Reps...
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0:00 - Intro
1:13 - Back Squats
1:46 - Core Training
2:17 - Ankle Strengthening
2:53 - Banded Kettlebell Swings
3:22 - Banded Walks
3:53 - Banded Quarter Squats
4:38 - Cable Pullthroughs
5:13 - Deadlifts
5:48 - Band Goodmornings
6:36 - Hang Cleans
6:46 - Hang High Pulls
7:51 - Power Cleans
8:53 - Front Squats
9:31 - Hamstring Curls
10:00 - Hip Thrusts
10:39 - Kettlebell Swings
11:09 - Hyperextensions
11:39 - Lateral Lunges
11:44 - Lunges
13:36 - Lunge Holds
14:40 - Med Ball Throws
15:27 - Nordic Curls
16:09 - Oscillating RFESS
17:21 - Pistol Squats
18:05 - RFESS
18:27 - Overcoming Isometrics
20:27 - RDLs
20:50 - Reverse Hyperextensions
21:34 - Reverse Step Downs
21:50 - Step Ups
22:19 - RFESS Iso Holds
22:50 - Reverse Sled Drag
23:19 - Side Step Downs
23:42 - Knee Extension Isos
24:14 - Seated Calf Raises
24:18 - Standing Calf Raises
25:08 - Single Leg RDLs
25:25 - Seated Pistol Squats
26:03 - Tibialis Raises
26:30 - Wall Sits
DISCLAIMER: This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission. This helps to support the channel and allows me to continue to make videos like this. Thank you for the support!
• The Best WEIGHTED Exer...

Пікірлер: 82

@NathanaelMorton 2 ай бұрын

GET STARTED WITH MY TRAINING PROGRAMS TODAY: rb.gy/aurv0 PART 4: WEIGHTED Sets and Reps: kzfaq.info/get/bejne/frBpgcZ03rSVdWQ.html

@hamo8992 2 ай бұрын

perfect thing to watch while baked

@NathanaelMorton 2 ай бұрын

Lol

@maaia98 2 ай бұрын

!!!!

@edwardgrenore126 2 ай бұрын

Aight, who let bro cook 💀

@MJfromdaO 2 ай бұрын

quit by 23 truss

@nicolasa4267 2 ай бұрын

could you do a tierlist of exercises to develop power? thank you for your videos Nathanael u the goat man

@josealbertogomezgarcia3988 2 ай бұрын

nathanael i would love that youcould do the perfect week training for increasing vertical jump and explosiveness!!!! you´re absolutely amazing, love you

@odysseusW 2 ай бұрын

Lets gooo another banger!!!

@NathanaelMorton 2 ай бұрын

Yessir!!

@amruthalfred 2 ай бұрын

Thanks for putting in the insane effort to make this and the plyo tier list video brother, its so useful and one of its kind!

@NathanaelMorton 2 ай бұрын

Glad it was helpful!

@Uzair_Of_Babylon465 2 ай бұрын

Great video keep it up you're doing amazing things 😁💯

@NathanaelMorton 2 ай бұрын

Thank you so much 😁

@midse.1300 Ай бұрын

can u do a video of the best power exercises?

@Mostafa_shendy 2 ай бұрын

one of the most underrated basketball Coach out there. really the amount of dedication and hard work you put in these videos i really can't say anything except thank you coach for helping us hoopers reach our goals.

@NathanaelMorton 2 ай бұрын

I appreciate that! Glad you enjoy the videos and I’ll keep them coming. Hope you learn something useful!

@Sao185 2 ай бұрын

great video, how about bulgarian split squat ? thank you

@NathanaelMorton 2 ай бұрын

Same as RFESS! Major adaptations.

@raphm107 2 ай бұрын

Great video coach. Could we get a upper body tier list for hoopers/athleticness?

@NathanaelMorton 2 ай бұрын

Yup I got you 💪🏼

@Justin-hj9ce 2 ай бұрын

@@NathanaelMortonYESSSS

@eddiecase1976 2 ай бұрын

I watched the plyometric video several times. I took notes. I'll watch this one several times, and I'll take more notes.

@NathanaelMorton 2 ай бұрын

Love it!! 💪🏼

@lilalfares965 2 ай бұрын

can you do a short video on sets and reps on each exercise , i really learned from this video but stiil confused about the sets and reps.

@NathanaelMorton 2 ай бұрын

Yup next Saturday it’s dropping. It’s a quick one too.

@freeatlast1810 2 ай бұрын

Thankyou very much for sharing. What age would you say is safe to load the spine doing back squats?

@NathanaelMorton 2 ай бұрын

Back squats are last of the squat family to be added in. Make sure they’ve done body weight squats, then Goblet Squats can hold them for a long time. After they’re pretty strong and have gotten good at the squat pattern in general, 12-13 is fine to start with the bar and light weights IF they’ve mastered the rest.

@freeatlast1810 2 ай бұрын

@@NathanaelMorton many thanks for taking the time to reply. I volunteer coaching U16's boys basketball and have two sons (14 & 12). I've stayed away from the back squats for the time being. Don't exactly what you just suggested, mixing in various lunge type patterns and single leg stuff. We do deadlifts with the trap bar as well as conventional. Many thanks for all the great videos you have put out over the years. 🙏🙏

@alecfilippini2417 2 ай бұрын

Great video! Was wondering if the good mornings can be used for an upper body day or there can be adjustments made to this exercise to be used on a leg day instead of leg day? Figure you're using legs a bit but I feel I got too many exercises for leg days in building the base. Don't want to overload lol 😂

@NathanaelMorton 2 ай бұрын

Yeah you can add it to upper! Especially because it’s post chain. In certain scenarios I’ll do compounds/quad dominant exercises one day and then hamstrings/glutes/calves with upper body the next day. Definitely fine

@Rawrblam 2 ай бұрын

Thanks for this list coach. I just wanted to offer that overcoming isometrics can be done at home with a yoga strap, and doing them in the very bottom position of a full squat has almost magically fixed my patellar tendonitis while simultaneously helping me increase my vert. They're super underrated imo!

@NathanaelMorton 2 ай бұрын

That’s awesome! How long do you do them for? This is interesting

@Rawrblam 2 ай бұрын

I do 6 sets of 6 seconds with a minute rest in between, 3 sets at full knee bend and 3 sets about 15 degrees above that. I've never heard anyone talk about them for tendonitis so I was pretty shocked with my results! @@NathanaelMorton

@Rawrblam 2 ай бұрын

I do 6 sets of 6 seconds. I've never heard anyone talk about overcoming isometrics for tendonitis, so I was pretty surprised by how well they worked for me!@@NathanaelMorton

@mulyadisutejo9211 Ай бұрын

bruce lee does this, to really gain the most of it, do it at multiple position and do it at max effort at each position, so if we talk about jumping, we do it at every sequence point before we are in the air. 🔥🔥🔥🔥

@bullymaguire7733 3 күн бұрын

can i ask how many workout of weight training and plyo u should do??

@marketmonster6055 2 ай бұрын

The best weighted exercise for vertical jump that directly translate over is squats and deadlifts with medium resistance, moving away as fast as possible and every couple weeks getting faster times moving that way she will put in the more weight on the bar and moving it toward the same goal and vice verca

@jimmyjames-un2uc Ай бұрын

Same with the last Video, Do I start With minor and slowly move up or start and stay with the greats and Major?

@zekedepriest Ай бұрын

Not my video, but my opinion is I wouldn’t use any minor or good exercise except to warmup, rehab, or if you are brand new to working out. If you’re a fairly active person you should be able to do any of the great or major exercises safely

@not-dbl-S 2 ай бұрын

How do I Go From Touching The rim to Dunking Easily?

@NathanaelMorton 2 ай бұрын

Progressive overload strength and plyometric exercises

@prorgboyz8672 2 ай бұрын

how about belt squat machine and leg press machine?

@NathanaelMorton 2 ай бұрын

Belt squat Major Adaptations and Leg Press Great Adaptations

@AlteredState1123 Ай бұрын

Nice compilation. Loading the spine is not something to be taken lightly (pun intended). As an older person, I will max out on body weight, single leg, and maybe sandbags before loading up on any iron. Appreciate the video.

@NathanaelMorton Ай бұрын

Great progressions!! Glad you enjoyed 💪🏼

@kwincybrown3623 2 ай бұрын

Hey bro my routine for my vertical jump training is I do 3 times of day but those 3 days be different not the same tho. For example 3 plyometrics repeated box jumps 3 sets 10 Depth jumps 3 sets 10 Pogo jumps 3 sets 20 After that I do strength training quarter squats 5 sets 6 cause i lift 260 lbs and deadlifts 280lbs 5 sets 3. Then, I do standing calfs raises 3 sets 20. What think you bro?

@NathanaelMorton Ай бұрын

THANKS FOR THE SUPPORT! kzfaq.info/get/bejne/iraeo7l3vtCbfp8.html

@user-wj3jg9sz2u Ай бұрын

how many sets and repetitions should I do of these weighted exercises? and how many days a week should I do them?

@NathanaelMorton Ай бұрын

Just made a whole video on that - it’s my most recent video

@fitlifeconrad 2 ай бұрын

I think the best exercise to make you jump higher. That is a weighted exercise done fast, but with heavy enough weight that it provides a stimulus and enough resistance, but you can still move it fast.

@abelguillenjr 2 ай бұрын

What’s the best reps and sets for back squat?

@antonioxjr8383 2 ай бұрын

3 x 4-6 for strength

@NathanaelMorton 2 ай бұрын

Depends on the outcome you’re trying to get (strength, power, hypertrophy, etc). On Saturday I’m posting the ‘perfect’ sets and reps for all of these exercises

@Rip_Ivn 2 ай бұрын

May i ask about how many reps for each exercises

@NathanaelMorton 2 ай бұрын

Making a whole video on this! Dropping next Saturday

@Here2TalkHoops 2 ай бұрын

What’s about hack squats ?

@NathanaelMorton 2 ай бұрын

Very very solid. I’d say AT LEAST Great, possibly Major.

@totallyraw1313 2 ай бұрын

How about single leg leg press?

@NathanaelMorton 2 ай бұрын

GREAT adaptations! Not quite major

@giacomozanetti2077 Ай бұрын

Trap bar deadlift?

@NathanaelMorton Ай бұрын

Major Adaptations

@totallyraw1313 Ай бұрын

Why did you put lunges in the major adaptations category, but step ups in great adaptations category? Shouldn't they be in the same category?

@NathanaelMorton Ай бұрын

Potentially. They’re pretty close. Just much more activation on the non-working leg during lunges. Could probably put step ups in major.

@MarcosLacombe 2 ай бұрын

Thoughts on the snatch?

@NathanaelMorton 2 ай бұрын

Great 👍🏼

@MarcosLacombe 2 ай бұрын

@@NathanaelMorton why is the snatch so rarely mentioned in the sport training community? The only coach I see using it consistently is Dane from Garage Strength.

@landoneppler1425 2 ай бұрын

Where the leg extensions at? Where would you put them?

@NathanaelMorton 2 ай бұрын

Honestly not the best for athleticism. Probably put them in good, maybe even minor 😕 but for bodybuilding or hypertrophy they’re excellent

@landoneppler1425 2 ай бұрын

@@NathanaelMortonokay thank you!

@roubeng6476 2 ай бұрын

W vid W vid

@grimreality451 2 ай бұрын

While I would generally agree with which exercises produce the most gains, an important factor you left out was how much weight should be used to maximize gains. Say for example, pertaining to the exercises in the "Will Cause MAJOR Adaptations" category, if one were to back squat, deadlift, power clean, front squat the bar with no additional weight, that won't really increase vertical jump by much. Conversely, if one does exercises in the "Will Cause MINOR Adaptations" category such as the REVERSE SLED DRAG with 500 pounds of weight, I'm pretty sure that will increase one's vertical jump substantially.

@NathanaelMorton 2 ай бұрын

I agree 100%. When I said progressive overload I assumed that the athlete would understand to continue to do more weight over time to ensure adaptations occur. I think I mentioned that but might have missed it! Appreciate you pointing this out 🤝

@grimreality451 2 ай бұрын

@@NathanaelMorton While I knew this some beginners may not be aware of this. Thanks for the reply and for this great video.

@xxghostpro582 2 ай бұрын

Leg extension?

@NathanaelMorton 2 ай бұрын

Minor, maybe good. It's awesome for bodybuilders, can be helpful for tendon pain, but as far as transforming you vertical jump - not the best option.

@Tomasvideos94 2 ай бұрын

Are plyos better?

@NathanaelMorton 2 ай бұрын

Overall, jumping is the best thing for jumping. So yes. But strength training amplifies the potential of that jumping. The more force you can produce, the better.

@Tomasvideos94 2 ай бұрын

@@NathanaelMorton ok thanks I just find plyos to be hard on my knees so I do more strength training