Description

The barbell jump squat is a explosive lower body exercise that combines a traditional squat movement with a powerful jump.

Starting Position

Start with your feet hip-width apart, toes slightly pointed outwards, and the barbell across your upper back.

Technical Execution

Lower into a squat position, keeping your back straight and chest up. Explode upward into a jump, extending the hips and knees fully. Land softly and immediately transition into the next rep.

Range of Motion

The full range of motion involves squatting down until your thighs are parallel to the ground or slightly lower, and then jumping explosively into the air.

Variations

Variations include using dumbbells or kettlebells instead of a barbell, or performing the exercise without the jump for a modified version.

Common Mistakes

Common mistakes include landing with locked knees, allowing the knees to cave inwards, and using improper form which can lead to injury.

Practical Advice

Focus on driving through the heels, keeping the chest up, and engaging the core throughout the movement.

Additional Notes

This exercise is great for developing power, strength, and improving athletic performance.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

Secondary Muscles