Squat jump
May 5th, 2023 4:40 PM Mr. Q Categories: Dumbbell
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
DumbbellThe dumbbell squat jump is a plyometric exercise that combines the benefits of a squat and a jump, increasing power and explosiveness in the lower body.
Stretch to do prior to exercise:
- Hip flexor stretch
- Hamstring stretch
Warm-up to do prior to exercise:
- Jogging in place
- Bodyweight squats
How to select the proper weight: Choose dumbbells that are light enough to allow for explosive movements but heavy enough to provide resistance.
Proper form:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Squat down until your thighs are parallel to the ground.
- Explosively jump up, pushing through the balls of your feet and extending your arms overhead.
- Land softly in the squat position, absorbing the impact through your legs and keeping your chest up.
How to reduce the difficulty: To reduce the difficulty, perform the exercise without dumbbells or reduce the depth of the squat.
How to increase difficulty: To increase the difficulty, hold heavier dumbbells or perform the exercise for more repetitions or sets.
Number of reps:
- Beginner: 8-10 reps
- Intermediate: 12-15 reps
- Advanced: 20+ reps
Estimated time for exercise: 1-2 minutes, depending on the number of reps and sets performed.
Body Group:
LegsMuscle Group(s):
Calves, Gluteus, Hamstring, QuadricepsMuscles used:
Primary:
QuadricepsSecondary:
Hamstrings, Glutes, CalvesTertiary:
N/ADifficulty:
IntermediateTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.