rahul_dunks on Instagram

Rahul Kapur

🔹17 years old, 5'6 🔹Amateur dunker, follow me to see my progress. 🔹 DM me for vertical jump tips. 🔹Subscribe to my YouTube channel!👇👇

https://www.youtube.com/channel/UCqLJNz8-seywlDn1MEDC31A

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Only a few days left until my first dunk session after a month off due to jumpers knee. Can't wait to get back into it, been missing dunking like crazy. Have no idea how it'll feel and if my body will adapt quickly or not, but nonetheless I just hope I can jump injury free. #jump #verticaljump #training #dunkademics #live2dunk #basketball #ballislife #exercise #sport #fit #fitspo #fitness #athlete #summer #grind #heartoverheight

3

When ball is death 😂 Throwback to when I still couldn't hang. #jump #basketball #blooper #verticaljump #exercise #fit #fitness #sport #sportsfail

13

Some highlights from my core strength the other day, full video is on YouTube (LINK IN BIO). Really love training core after my workouts. Even though exercises like squats and deadlifts will hit your core, I think it's important to do an additional core session at least 3-4x a week after your workouts. #gym #exercise #fit #fitness #fitspo #coretraining #abs #core #strength #muscle #aesthetics #athlete #athletic #athleticism #verticaljump #training #power #explosiveness

12

Amen! I live by this!!! #heartoverheight @naterobinson

3

Height check from a while ago! Rim height: 8'11 My height: 5'6 #dunk #verticaljump #training #basketball #exercise #fitness #sports #summer #grind #jump

5

Highlights from my leg day the other day + some from core work. Sucks being injured and not being able to lift as much I usually can, but should be fully recovered soon. Minor setback for a major comeback!!! #gym #exercise #fitness #fitspo #fit #summer #grind #legday #strength #muscle #strengthtraining #bodybuilding #powerlifting #weightlifting #verticaljump #training

12

NEW VOLUME PR. Hit 112.5kg/248lbs deadlift for 4 x 6. To hit my goal 1RM of 150kg (2.5x BW) I need to be lifting 120kg for approximately 7-8 reps. Still got some work to do but should get there in the next couple months or so. Bodyweight is 61kg. #exercise #gym #strengthtraining #verticaljump #training #deadlifts #quads #glutes #hamstrings #core #posteriorchain #muscle #powerlifting #bodybuilding #weightlifting #fit #fitness #fitspo

3

Barbell hip thrusts 120kg/265lbs for 8 reps. This actually felt pretty light so I will definitely attempt 315+lbs next time! This is by far my favourite lower body accessory exercise along with front squats. Allows you to really work on the same hip thrusting movement that is needed for a powerful deadlift, whilst simultaneously hitting the quads, hams, glutes, lower back and hips and core. Powerful hips are so essential for being explosive, and this exercise helps develop that. It also will help you use more of your lower body during the deadlift which ultimately will put less pressure on your back! Full leg day video coming out on YouTube soon, make sure to sub if you haven't already!!! (LINK IN BIO). #gym #exercise #fitness #fit #fitspo #barbell #hipthrusts #summer #grind #training #motivation #strength #muscle #strengthtraining #powerlifting #weightlifting #bodybuilding #power #explosiveness #quads #glutes #hamstrings #core #posteriorchain

9

Thought I'd do a little dunk mix. Can't believe I've been jumping with jumpers knee all this time. Just makes me more excited to see what I can do when fully healthy. 2017 has just begun and I've already hit so many better dunks that I have in 2016! #dunk #dunkademics #live2dunk #basketball #exercise #sports #fitness #motivation #fitspo #summer #grind #heartoverheight #verticaljump #training

3

Just worked on dunks on 9'6 today, which was really fun tbh. I was able to get a few different variations. Wasn't alone during this session, I had a crowd of about 730 mosquitos there sucking the life out of me. #dead #straya #ballislife #dunk #verticaljump #training #exercise #summer #grind #fitness #fitspo #heartoverheight #speed #power #explosiveness #dunkelite #dunkademics #live2dunk #teamflightbrothers #motivation #basketball #sport

3

NEW PR. Benched 3 x 2 for 67.5kg/148lbs, that last one was a real grinder. Was trying to focus on flaring elbows correctly today to help push the weight up during the middle of the rep. #gym #exercise #fitspo #fit #fitness #sports #training #strengthtraining #bodybuilding #powerlifting #weightlifting #strength #muscle #summer #grind #benchpress #PR #weightroom #gains

3

A few dunks on 9'6 as well as an eastbay and 180 windmill on 8'6. Was finally able to dunk again after resting up my injured knee for a few days! #dunk #verticaljump #training #exercise #fitness #sport #basketball #fit #fitspo #dunkademics #live2dunk #summer #grind #heartoverheight #motivation #athlete

11

Lot of work, lot of dedication, lot of years. You can do anything if you put your mind to it. #heartoverheight #goals #progress #hardwork #dedication #verticaljump #training #fitspo #motivation #justthebeginning #dunk #summer #grind #exercise #sport #basketball

7

Wasn't expecting to deadlift at all today let alone hit a PR. 125kg for 3 dubs, this is the peak week of my second macro cycle. Knee didn't feel sore at all which I'm happy with, just focusing on squeezing the glutes, hams, quads, lats and core. Hip rise isn't as bad and is slowly improving, however one thing I need to focus on is to keep my head in a more neutral position rather than looking up. #gym #exercise #fit #fitness #fitspo #sport #verticaljump #training #summer #grind #heartoverheight #powerlifting #bodybuilding #weightlifting #athlete #athletics #aesthetics #bulking #train #strength #muscle #strengthtraining #power

8

Hit a PR today on bench. Did 3 x 5 at 60kg for the first two sets then hit 4.5 reps with a slight spot at 62.5kg (slightly above bodyweight). My bench is definitely my weakest lift, so I've upped the frequency to 2x a week, one day focused on hypertrophy/volume and the other on strength. Couple cues I am focusing on is to keep elbows tucked (more tricep dominant and less stress on the shoulders), and bar path (should move up and back as opposed to straight up and down). If you would like more upper body stuff let me know in the comments! #gym #strength #strengthtraining #muscle #exercise #fitness #sport #training #summer #grind #fit #fitness #weightlifting #powerlifting #bodybuilding #benchpress #PR #athlete

3

I'm so close to getting this dunk on 9ft! Definitely one of my favourite dunks and is a major lifetime goal of mine to hit this on 10ft. #verticaljump #training #summer #grind #heartoverheight #athlete #fit #fitness #exercise #sport #dunkademics #live2dunk #goals #motivation #dunk #train

5

Hit 120kg for 5 x 3 on deadlifts today, then dropped the last set to 115kg to work on form. Technique could've been better, still need to focus on preventing early hip rise. Still having knee issues which is affecting my form/strength. I really like this rep/set range as it allows you to focus on building strength whilst still accumulating a fair amount of volume. #gym #exercise #fitness #sports #summer #grind #verticaljump #training #deadlifts #muscle #strength #athlete

4