I can finally dunk

[matmil89]

I went from skinny fat-218 not being able to even touch the rim to 240 and being able to throw it down. All i did was 4 months of heavy leg lifting followed by jump squats and box jumps.

[daveshit]

I went from skinny fat-218 not being able to even touch the rim to 240 and being able to throw it down. All i did was 4 months of heavy leg lifting followed by jump squats and box jumps.

Some numbers?

What were your increases in main lifts?

What program did you follow etc..

Keep working.

[e-bay]

What lifts, and weights?

How much rest time?

[TheSoldier]

your 6'4....

and what is your reach

[matmil89]

I have not measured my vertical in quite some time. When i started i could only jump like 23 inches and not even touch the bottom of the rim.

Once a week i did Squats(alternating weeks between 5x5 and 4x12), weighted jump squats(3x12 with 105 barbell), jumping lunges(3x12). When i started in june i couldnt even get my thighs parallel to the ground. I started off squatting 235 but i realized that my form was atrocious so i went all the way down to 115 and now i am back up to 225 with very good form. During this time i focused on static as well as dynamic hip flexor stretches while also stretching my Achilles tendon.

Twice a week i would do 24' box jumps(3x12) and jumping step-ups(2x12, step ups, but you thrust yourself off the box).

[DNClay]

Good work hoss, dunking feels good, man. 23-24 inches to the rim sounds like you have a short wingspan, so all the power to ya.

[The_LB_43]

ive grabbed rim and held on a few times with a running start
but i cant bring a basketball with me lol
GJDM

[matmil89]

ive grabbed rim and held on a few times with a running start
but i cant bring a basketball with me lol
GJDM

try extending your arm all the way before you jump. Also try coming in at an angle

[hoodhunter]

lol, that funny

[SocratesTX]

I just realized that you arte 6'4" - I guess kudos as you couldn't do it before, but at 6'4" it should be much of a challenge. I was 5'8" and 15 when I first dunked.

[CLB4]

congrats man, I wish I could but I'm too damn short haha. only 5'7" but I can grab the rim whenever I want to, just can't get high enough to get a ball down, I always get rim-checked.

test your standing and running verticals. for basketball in the offseason in hs we did a jump program that involved squats, leg presses, calf raises with weight, box jumps, running and jumping bleachers, and a couple more things I don't really remember right now. try something like that 3x a week for 4-6 weeks and I promise both verticals will increase by 2-5 inches. both mine went up about 3 inches both junior and senior year.

[matmil89]

I just realized that you arte 6'4" - I guess kudos as you couldn't do it before, but at 6'4" it should be much of a challenge. I was 5'8" and 15 when I first dunked.

i'm still a little chubby. Most of the people i see dunking are really skinny mother****ers who weigh like 160lbs.

But i guess charles barkley was about my height in the NBA.

[zenzone]

I went from skinny fat-218 not being able to even touch the rim to 240 and being able to throw it down. All i did was 4 months of heavy leg lifting followed by jump squats and box jumps.

your 6'4"

[mattyoc3]

i'm still a little chubby. Most of the people i see dunking are really skinny mother****ers who weigh like 160lbs.

But i guess charles barkley was about my height in the NBA.

im 6'2" 205-207 and i can do 360s and such. highest jumping kids on the team here are 6'0" 200lbs, 6'5" 215lbs and 6'3" 220lbs.. not really skinny mother****ers. but in general the ****ty dunkers just doing 1 handers are usually skinny i guess, the guys doing the sick windmills are usually muscular so it depends on which type ur talking about and where ur from cause who knows maybe there are no windmillers in ur area lol.

ps i first dunked at 6'1" 150lbs or so and 15 years old now im 19 and 207 jumping a hell of alot higher

[spirit3530]

LULZ OP is 6'4