Weighted Squat Jump 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump (Bilateral)
Required Equipment
Barbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Weighted Squat Jump is a dynamic lower-body exercise that primarily targets the quads while also engaging the glutes as a secondary muscle. Using a barbell for added resistance, it involves performing a deep squat followed by an explosive vertical jump, emphasizing power, strength, and coordination. This exercise helps develop lower-body explosiveness, improves muscular endurance, and enhances overall athletic performance, while the controlled landing reduces impact on the joints and prepares the muscles for the next repetition.
How to Perform
Stand with your feet shoulder-width apart, holding a barbell across your upper back or close to your chest.
Keep your chest up, shoulders back, and core engaged.
Bend your knees and hips, lowering into a squat until your thighs are parallel to the floor or slightly below.
Drive through your heels and explosively jump upward, extending your hips, knees, and ankles fully.
Reach your arms overhead as you jump to maximize lift.
Land softly on the balls of your feet, immediately bending your knees and hips to absorb the impact.
Maintain a straight back and tight core throughout the movement.
Reset your stance quickly and repeat for the desired number of repetitions.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core tight to protect your lower back during the jump.
Land softly on your feet to reduce impact on your knees.
Focus on pushing through your heels to engage the quads and glutes effectively.
Avoid letting your knees cave inward during the squat or landing.
Use a weight that allows explosive movement without compromising form.
Maintain an upright chest to prevent forward lean and back strain.
Control the descent to maximize power in the next jump.
Keep the barbell stable and close to your body throughout the exercise.
Do not lock your knees completely at the top of the jump to maintain tension.
Breathe out explosively during the jump and inhale on the squat descent.
How Not to Perform
Do not let your knees collapse inward during the squat or jump.
Avoid rounding your back; keep your spine neutral throughout the movement.
Do not use excessively heavy weight that prevents an explosive jump.
Avoid landing stiffly with locked knees; always absorb impact with bent knees and hips.
Do not lean forward excessively, which shifts focus away from quads and glutes.
Avoid letting the barbell move away from your body; keep it stable and close.
Do not rush through repetitions; maintain controlled descent and proper form.
Avoid holding your breath; coordinate breathing with movement.
Do not jump without proper squat depth, as it reduces muscle activation.
Avoid uneven weight distribution on your feet; keep weight balanced across heels and mid-foot.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
