Olympic lifts raised jump height 2–4 cm more than plyometrics or regular lifting
In short
In a network meta-analysis of 8 randomized trials with 233 recreationally trained adults, Olympic weightlifting and its derivatives (power cleans, high pulls and similar) raised countermovement jump height by 2.21–2.54 cm and squat jump height by 2.83–4.48 cm more than control, plyometric training, or traditional resistance training after 6–10 weeks. Weightlifting-based training ranked first for jump height, with ranking scores of 82.4% for the countermovement jump and 90.2% for the squat jump.
If you want to jump higher, box jumps and other plyometrics are the obvious first pick. A network meta-analysis of studies published up to February 2026 points elsewhere: cleans, snatches and their derivatives raised jump height more than plyometrics or standard weight training. The gap was 2.21–2.54 cm on the countermovement jump and 2.83–4.48 cm on the no-countermovement squat jump.
Who was studied?
The analysis pooled 8 randomized controlled trials with 233 participants, all recreationally trained adults rather than athletes, and 221 of them men. Programs ran 6–10 weeks. Weightlifting-based training, plyometrics, traditional resistance training, combined training and no-training controls were placed in one network, so methods never tested head to head could still be ranked against each other.
How big were the differences in jump height and power?
- Countermovement jump height — weightlifting-based training beat control, plyometrics and resistance training by 2.21–2.54 cm. Ranked first at 82.4%.
- Squat jump height — the same comparisons favored it by 2.83–4.48 cm. Ranked first at 90.2%.
- Countermovement jump power — weightlifting-based training beat resistance training by 3.22 W per kg of bodyweight.
- Squat jump power — combined training beat control by 7.26 W per kg of bodyweight.
What does this mean if you mostly train the big three?
Squat- and deadlift-heavy programs improve jumping too, but in this analysis lifts that move the bar fast were a step ahead. A heavy 1RM and explosive power are not the same quality. You don't need to change your big-three program: adding 3–5 sets of power cleans or high pulls before your first lift once or twice a week is enough to try it. An example of using the power clean for reps rather than a max is in this article. To see whether it works for you, test jump height the same way every 2–4 weeks and log it next to your lifts.
Most participants were men and the evidence base is small. Olympic lifts are technical, so learn the positions with an empty bar or light weight before loading up.
Frequently asked questions
What kind of training raises jump height the most?
In a network meta-analysis of 233 recreationally trained adults, Olympic weightlifting-based training such as cleans and snatches raised jump height the most over 6–10 weeks. It beat plyometrics and standard resistance training by 2.21–2.54 cm on the countermovement jump and 2.83–4.48 cm on the squat jump.
Do plyometrics not work for jumping?
They do work. The finding is that weightlifting-based training raised jump height more than plyometrics, and combined training that mixed methods increased squat jump power by 7.26 W per kg of bodyweight compared with control.
How many weeks of Olympic lifting does it take to see results?
The randomized trials in the analysis lasted 6–10 weeks, and the differences in jump height appeared within that window.
Should big-three lifters add Olympic lifts?
It is not required, but it helps if explosiveness is a goal. Keeping your big-three program and adding a few light sets of power cleans or high pulls before the first lift once or twice a week is a practical way to do it.
Source: PubMed