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Barbell Jump Squat
Also written as BB jump squats
Advanced movement. Use appropriate equipment, safety pins or spotters, and a load you can control. If you are unfamiliar with the movement, learn the technique before attempting the programmed intensity.
What it trains
quadriceps, gluteus maximus
Also: calves, hamstrings, core
Equipment
barbell
Setup
- Rack a light bar high on the back and secure the grip.
- Feet about shoulder width, weight through the whole foot.
Execution
- 1.Dip to roughly a quarter-squat depth.
- 2.Reverse explosively and jump so the feet leave the floor.
- 3.Land softly on the whole foot, absorbing through the hips and knees.
- 4.Reset briefly, then repeat.
Breathing
Breathe between reps; brace during each jump and landing.
Form cues
- Jump for height, not for depth.
- Land quietly — noise means you are absorbing badly.
- Keep the bar tight to the back the whole time.
Common mistakes
- Using a heavy load and turning it into a slow squat.
- Landing with locked knees.
- Letting the bar bounce on the traps.
Safety
- Keep the load light — the program prescribes a percentage of a rep max for a reason. Land on a forgiving surface and stop the set when landings get sloppy.