Dumbbell Seated Box Jump
- Works
- Quads, plus calves, glutes and hamstrings
- Equipment
- Dumbbells
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.
- Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
- Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
- Step down and return to the starting position.
Cues
- Hold the dumbbell tight to the chest.
- Lean forward, then explode up.
- Land soft on the box.
- Step down, reset each rep.
Common mistakes
- Rocking to build momentum.
- Landing with stiff knees.
- Box too high.
Where to start
Sets3-4
Reps3-5
Rest1.5 min
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.
Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.