Barbell Weighted Jump Squat
Body leaves the ground briefly at the top
- Level
- Intermediate
- Equipment
- Barbell
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Calves Glutes Hamstrings Lower Back Back
How to do it
- Rest a lightly loaded barbell securely across your upper back.
- Stand with feet slightly wider than shoulder-width and chest up.
- Dip quickly into a partial squat to load the legs.
- Explode upward immediately, extending hips, knees, and ankles fully.
- Leave the ground briefly while maintaining a tight core.
- Land softly on mid-feet and absorb the impact through your legs.
Common mistakes
- Using too much weight and slowing down the jump.
- Squatting too deep instead of using a quick dip.
- Landing stiff-legged without bending the knees.
- Allowing the bar to shift forward on the neck.
Safety
Ensure the barbell load is light enough to maintain explosive velocity.
Avoid this exercise if you have existing knee or lower back injuries.
Tips
- Focus on maximum speed during the upward phase.
- Keep the bar stable by squeezing shoulder blades together.
- Land quietly to ensure proper shock absorption.
Details
- Base movement
- Squat
- Combined with
- Jump
- Load position
- On the back
- Legs
- Both
- Body position
- Standing
- Load type
- Weighted
- Tempo and range
- Explosive
