Elite Physique The New Science of Building a Better Body

Jump Squat
The jump squat can be an excellent exercise to build explosive power. The key is to
use an external load held down at arm’s length or against the chest, which is easier
on the shoulders and safer than holding a barbell across the upper back.
HOW TO DO IT
SQUATS
1. Stand with your feet wider than shoulder width while holding a trap bar or a
dumbbell in each hand.
2. Perform a quarter squat while keeping the knees over the feet (see figure a).
3. Perform the jump by explosively extending the hip and knee joints as you drive
through the center of your feet (see figure b).
4. Land as softly as possible without your knees buckling inward, mimicking the
starting position.
5. Repeat the smooth, continuous motion for reps.
a
b
ADVANTAGES
• The jump squat increases explosive power of the lower body.
• It develops deceleration strength during the landing.
COACHING CUES
• The landing should be as soft and quiet as possible.
• Holding a single dumbbell or kettlebell in the goblet position can be a good
option for some lifters.
• The transition between the landing and jump should be as fast as possible.
• Wear a weighted vest to increase the load if holding a weight in front isn’t an
option.
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