Weighted Jump Squat

Weighted Jump Squat demonstration

How to Perform

1. 1Position 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.
2. 2The 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.
3. 3Using 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.
4. 4As you return to the ground, absorb the impact through your legs.

Tips & Common Mistakes

• •Focus on controlled movements rather than speed or momentum
• •Maintain proper breathing - exhale during the exertion phase
• •Start with lighter weight to master the form before progressing
• •As a compound movement, this exercise works multiple muscle groups efficiently