180-Degree Spiderman Jump: Superhero Plyometrics!

Mike Fitch Global Bodyweight Training

Using explosive arm movements to create rotation in the Spiderman Jump

With the 180-Degree Spiderman Jump, this week’s post takes its movement right out of the pages of the comic books! And like most of our GBT exercises, we are challenging you to step outside of the normal cookie cutter exercises and push yourself to new limits and movements with this plyometric exercise.

It’s uncanny how well early illustrators like Stan Lee understood the potential of body movements, enabling them to create powerful, yet graceful heroes and villains. Whether they were jumping, landing or crawling up the side of a building, the mechanics of their movements were right on.

The 180 Degree Spiderman Jump uses the entire body to build and release energy in this unique plyometric exercise. The key to the movement is all in the arms – it’s the quick load and explosive release of the chopping arm that creates the rotation.

Check out the video below, and then tap into your inner super hero while getting a killer workout!


For another great plyometric leg exercise, check out this other video, too!

About Mike Fitch

5 Responses to “180-Degree Spiderman Jump: Superhero Plyometrics!”

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  1. Darrin says:

    Thanks again Mike. This will be a great addition to my toolbox :)

  2. Jorma says:


    I love all the content you’ve got on your site, I’m newer to it so I took some time to go through the archives too. Really great stuff. Because I support things that I think are beneficial and I am a like minder body weight workout enthusiast I just bought your animal flow videos and want to start incorporating those into my workouts. A couple weeks ago I also picked up a pair of rings through your link (I hope you get compensated for that too) and that’s already made a big difference to my shoulder strength.

    I’m sharing your site with some friends and hope they spread the word around too.

    Thanks for putting up something really worthwhile.

    • Mike Fitch says:

      Hey Jorma, thank you for all of the positive feedback. We are glad to have you and hope you’ll be able to continue to pick up useful tips and ideas that you can incorporate into your training. Thanks for spreading the word!

  3. Ben says:

    I love the Spider-man jumps, its a hell of an exercise that lets out tons of power and strength. This is the type of leg training that brings out natural growth hormone and help increase metabolism. Awesome exercise Mike.


  1. […] The Tornado Jump Lunge is a great way to work on building leg strength and balance (link to full article here: The Tornado Jump Lunge: One Killer Leg Exercise! ) And check out the always fun 180-Degree Spiderman Jump for another great squat exercise (link to full article here: The 180-Degree Spiderman Jump: Superhero Plyometrics!) […]

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