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Appears in642 Workouts*

Overhead Under-Knee Clap

Explosive plyometric move! Jump, raise your knee, and clap under it. Improves coordination & power. Challenge yourself!

Instructions

Overhead and Under Knee Clap (Plyometrics)

Positioning:

  1. Stand with your feet shoulder-width apart.

  2. Keep your back straight and engage your core.

  3. Raise both arms straight above your head, palms facing forward.

Movement Instructions:

  1. Starting Position: With your arms overhead, prepare to move.

  2. Jump: Perform a small jump while simultaneously bringing one knee up towards your chest.

  3. Clap: While your knee is raised, bring your hands down to clap under the raised knee.

  4. Return: Allow your foot to return to the starting position and reset your arms overhead.

  5. Switch Legs: Repeat the jump with the opposite knee and clap under that knee.

  6. Continue: Alternate between legs for a set number of repetitions or time (e.g., 30 seconds).

Tips:

  • Land softly on the balls of your feet to reduce impact on your joints.

  • Keep your movements controlled and focus on maintaining balance.

  • If you're a beginner, start with slower movements before increasing speed and intensity.