STRENGTH TRAINING

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  • Photo for Side-to-Side Bench Vaults
    Photo Credit: Nicolas Smith
    Photos:

Side-to-Side Bench Vaults

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Benefits
With your hands on a flat bench, jump both legs across the bench from side to side. You need a hard push through your legs to get off the floor and across; your shoulders will support your entire body weight while you're in the air.

Muscles Worked
Legs
Shoulders

Starting Position
Stand beside one long side of a flat bench, perpendicular to the bench. Place both your hands on the top of the bench, and stand with your feet slightly further back than your hips (see Photo 1).

Exercise

  1. From the starting position, keep your hands on the bench as you jump both legs over to the other side in a vaulting motion. Bend your knees in the air, and try to keep your legs close together, being careful to clear the bench fully with your legs. Use your arms and shoulders to support your upper body as you swing your legs up high and over the bench (see Photos 2 and 3).
  2. Land with your knees bent and hands still on the bench. You will now be in the starting position on the other side of the bench. Keeping your hands on the bench, repeat the vault back to the other side, and continue to alternate for a set of 12 jumps (see Photos 4 to 6).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.