TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Basketball

Depth Jump

BodyweightCompoundNeeds coaching
Front
Back
Primary

Works

Quads, Calves, Glutes

You need

Plyo box

Plyo box setup →
How to do itPicture · 3 steps
  1. 1Step off a low box
  2. 2Spend as little time on the ground as possible
  3. 3Rebound straight up

Most common mistake

Box too high, so you absorb instead of rebounding.

Watch a demo
B
For football
#15 of 23
See the full list →
Research
65
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 65
Transfer · 45%5/5
Injury protection · 30%2/5
Practicality · 25%3/5
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • ALateral LungeDumbbell
  • ASingle-Leg RDLDumbbell
  • SCopenhagen PlankBodyweight

Takes

None yet
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