How to Do a Two-Handed Basketball Dunk

Although not as aesthetically pleasing as a one-handed dunk, the two-handed dunk is probably the highest percentage shot in basketball and is effective even if you are fouled.

Difficulty: Easy

Instructions

1. Increase your vertical leap. Just because you can dunk with one hand doesn't necessarily mean you can dunk with two. You have to jump a little higher because you need both hands above the rim.

2. Dribble the ball toward the basket with speed.

3. Pick up the ball.

4. Hold the ball firmly between both hands.

5. Jump off of one foot. Most people jump higher off one foot, but you can also jump off two feet for this dunk.

6. Extend your arms and hands toward the basket.

7. Slam the ball through the rim.

Tips & Warnings

• Dunking with two hands is safer than with one hand because you can protect the ball better.
• If you can't palm the ball, this is the dunk for you.
• Hanging on the rim is illegal unless there's danger of you landing on somebody beneath you.

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[shamone]

on 3/17/2007 I've been wondering how to dunk since I can remember. The most amazing thing I've ever seen is an under 6' basketball player dunk a basketball. Ever since I was about 14 I've been lifting wieghts. The biggest I've ever been was 250 pounds, the smallest I can remember is 190. I'm 26 years old and I wiegh 190 pounds after my work out at the gym. About 3-4 months ago I wieghed about 230 plus or minus. So, I lost about 30-40 pounds. The way that I lost the wieght was instead of eating 3 or 4 steaks I'd only eat 1. Basicly I start eating less and more healthy. O.H. yea, on top of that I also work out 5-6 days a week at the gym. My whole life I could barely touch the rim with one hand until 3-4 months ago. Now I'm attempting self thrown alley's, and alley's thrown from teammates with extreme confidence, I can extend about 3.5-4 inches above the rim. I'm just responding to this leave a comment section because I really want to help inspiring jumpers. I don't know if this will work for everyone but I feel it will. I do 30-45 mins. of wieghts on my upper body and then 30 mins. of cardio, wether on a machine, or just playing basketball and winning games to stay on the court to get a good work out. When I lift wieghts I circut train 25 reps 1 set of every muscle group. It's the same thing for lower body. BUT!!! I can't express enough the key to my current progress. The key I believe is plyometrics, jumping, running(sprints), and bounding drills, SERIOUSLY!. One day wieghts on upper body, next day plyometrics, and the same thing for your lower body. You don't have to buy all that expensive crap that people are trying to sell you, jump programs a stuff. You don't even have to go to a gym. Sometimes a go to a school football field and I do one leg, two leg jumps for a few hundred yards, sprints, side jumps. The only thing when jumping to remember is to warm up very good first, stretch, do jumping jacks, do squats without wieghts, jog 1 mile, do all those things first and then, may the jumping gods smile upon you my fellow jumping friends :)

on 9/9/2006 My first dunk was at the end of my freshman high school year. It was just 1 foot, one hand, but it felt really good. The way I got my vertical up was with the Air Alert Program. After 1 week I had almost added an inch of vertical and after 4 weeks I had added three. Shoes also affect how high you can jump, so pick up some good shoes before you try to slam.

on 8/13/2006 Stand on your tip toes then squat as low as you can then come back up (still on your tip toes). Do 25 reps and 4 sets three times a week. You'll be dunking before you know it. These are three times as effective as normal squats.

on 8/8/2006 I am 6'2", 22 year old, and have been playing basketball all my life, but never thought I could ever dunk. Until I saw a 5 foot something kid dunk. Don't think you have to be in the NBA to dunk. I am now on a mission to dunk. Use ankle weights and jump to the rim until you're worn out. Then rest your legs for at least one full day, or until you fell ready. I think that is an important key; when your legs are sore rest them. When jumping to the rim, hold a thought. Think about the kid that is shorter than you that can dunk. But most of all, don't give up. Good luck.

on 6/30/2006 I can dunk with one hand, but I never could dunk with two hands. Now I've learned that it is easier to jump off two feet when dunking with two hands. It's easier to get your timing right.