barbell1USE THIS LOWER-BODY CIRCUIT TO FIRE UP YOUR LEGS

Exercises that increase your vertical jump make you better at all sports-but that's not the only reason to do them. "They also increase the amount of muscle you add to your entire body: says Martin Rooney. P.T.,  C.S.C.S ., of the Parisi Speed School. This four-exercise sequence will help you leap higher and look bigger.

1) Barbell deadliftdumbbell1

Bend at your hips and knees, and then grab a barbell using an overhand grip. your hands just beyond shoulder width. Push yourself to a standing position as you thrust your hips forward.

2) Dumbbell jump squat

Hold a pair of dumbbells at your sides, your palms facing each other. Lower yourself  into a squat, and then jump as high as you can. Land softly, with your knees bent. Stand, then repeat.

barbell-good-morning13) Box (or bench) jumpbox-jump1

Face a knee-high bench or box, arms raised. Drive your arms down. push your hips back, and lower your body. Push your arms up, jump onto the bench, and land, Step down. Repeat.

4) Barbell good morning

Using an overhand grip,  hold a barbell across your upper back. With your knees slightly bent and back naturally arched, bend at your hips until your torso is almost parallel to the floor, and raise up.

Instant muscle trick

Most weight bars are thin and easy to grip. But thicker bars that are harder to hold activate more muscle fibers, reducing the stress on your joints, says Joe Dowdell, C.S.C.S.,owner of Peak Performance, in New York City.

DIY Upgradetowel1

Wrap a towel around the bar before you begin an exercise.

New tool upgrade

Fat Gripz ($40, fatgripz.com) slide easily onto any barbell or dumb-bell and the cost is less than buying a new bar.



Instant muscle trick
Most weight bars are thin and easy to grip. But thicker bars that are harder to hold activate more muscle fibers, reducing the stress on your joints, says Joe Dowdell, C.S.C.S.,owner of Peak Performance, in New York City.

DIY Upgrade
Wrap a towel around the bar before you begin an exercise.

New tool upgrade
Fat Gripz ($40, fatgripz.com) slide easily onto any barbell or dumb-bell and the cost is less than buying a new bar.