May 5th, 2023 4:40 PM Mr. Q Categories: Dumbbell
The 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.
- 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.
Muscle Group(s):Calves, Gluteus, Hamstring, Quadriceps
Secondary:Hamstrings, Glutes, Calves