Weighted Box Jump

HOW TO DO IT

1. 1Stand facing a sturdy box with feet shoulder-width apart, holding a light dumbbell or kettlebell at chest height or wearing a weight vest.
2. 2Swing arms back while bending knees into a quarter squat, keeping the chest up.
3. 3Explosively swing arms forward and jump onto the box, driving through the whole foot.
4. 4Land softly with both feet fully on the surface, absorbing impact with bent knees and a braced torso.
5. 5Stand up tall to complete the repetition, fully extending the hips.
6. 6Step down carefully one foot at a time and reset for the next jump.

COMMON MISTAKES

• Using a box that is too high once weight is added, leading to a hard or missed landing.
• Landing with heels hanging off the edge of the box.
• Jumping down instead of stepping down between reps.
• Failing to fully extend the hips at the top position.
• Letting the weight drift away from the body and disrupt balance mid-jump.
• Choosing a load so heavy that jump height and landing mechanics collapse.

TIPS

• Keep the weight tight to the chest so it does not swing and pull you off balance.
• Land quietly to ensure soft absorption of impact.
• Drive through the whole foot rather than just the toes.
• Keep the chest up and the core braced throughout the movement.
• Reduce box height rather than sacrificing landing quality when adding load.

SAFETY

• Added load increases impact forces on the ankles, knees, and Achilles tendon, so step down between reps and keep the box height conservative.
• Ensure the box is stable and will not slide during landing, and never jump down while holding the weight.
• Stop the set if landing quality degrades.

DETAILS

Muscles

HamstringsGlutesQuadriceps

Equipment

Plyo BoxDumbbellKettlebellWeight Vest

Type

Ployometric

Difficulty

Intermediate

Tracked as

Reps only

TECHNIQUE

Body position

Standing

Load type

Weighted