Dumbbell Jump Squat
Explosive vertical jump performed while holding dumbbells
- Level
- Intermediate
- Equipment
- Dumbbell
- Movement
- Squat · Standing
- Tracks
- Weight & Reps
Works
Quadriceps Glutes Calves Hamstrings
How to do it
- Hold a dumbbell in each hand at your sides with a neutral grip.
- Stand with feet shoulder-width apart and toes slightly turned out.
- Lower into a squat until thighs are parallel to the floor.
- Explosively extend hips and knees to jump as high as possible.
- Swing arms upward slightly to assist momentum during the jump.
- Land softly on the mid-foot and immediately descend into the next rep.
Common mistakes
- Landing with stiff legs instead of absorbing impact.
- Letting the knees cave inward during the jump or landing.
- Leaning too far forward while holding the dumbbells.
- Failing to reach full depth before initiating the jump.
Safety
Avoid this movement if you have existing knee or ankle injuries.
Ensure adequate landing space to prevent tripping on the dumbbells.
Tips
- Drive through the mid-foot to maximize vertical force.
- Keep the core braced tightly throughout the entire movement.
- Minimize ground contact time between landing and the next jump.
Details
- Base movement
- Squat
- Combined with
- Jump
- Load position
- At the sides
- Arms
- Both
- Legs
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Standing
- Tempo and range
- Explosive
