Weighted Jump Squat
A dynamic exercise that combines a squat and vertical jump with added weight, enhancing power and strength in the lower body.
Instructions
- Begin standing with feet shoulder-width apart holding a dumbbell in each hand at your sides.
- Lower your body into a squat position, keeping your chest up and knees behind your toes.
- Explosively jump straight up, extending your arms overhead or keeping them at your sides for balance.
- Land softly into the squat position and immediately go into the next jump.
Common Mistakes to Avoid
- Not using enough depth in the squat before jumping.
- Landing with stiff legs, which can cause joint strain.
- Allowing knees to cave inward during the squat or jump.
- Using excessive weight, leading to poor form or injury.
Additional Information
| General | |
| Difficulty | intermediate |
| Force | push |
| Mechanic | compound |
| Equipment | barbell |
| Muscle | quadriceps |