Weighted Jump Squat
- Works
- Quads, plus calves, glutes, hamstrings and lower back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
- The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position.
- Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.
- As you return to the ground, absorb the impact through your legs.
Cues
- Quarter squat, explode up.
- Land soft, knees out.
- Reset between reps.
Common mistakes
- Landing stiff-legged.
- Knees caving on landing.
Where to start
Sets3
Reps5-8
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.