Freehand Jump Squat

Differentiation: Mechanics

This variation of a Jump Squat is unique. Here is how: you swing your arms to generate momentum when lifting. This movement increases the overall power and endurance of your legs. Since this exercise is done with a quick power movement, you also develop fast-twitch muscle fibers in your quadriceps.

Starting Position

To get into starting position, do this...

1) Locate an area of the gym with ample floor space to perform the exercise.

2) While holding a dummbell in each hand, walk over the the spot where you will perform the exercise and stand.

3) Place your feet shoulder-width apart.

4) Hang your hands at your sides.

5) Straighten your back and point your head and chest up.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Bend your knees and push your hips back to lower your upper body

3) ...until your upper and lower legs form a 90-degree angle.

4) Now, exhale as you explode as forcefully as possible upward

5) ...using the balls of your feet (near your toes - to get a better push).

6) Focus on using your heels to drive your body weight up and not the front of your feet.

7) When reaching the floor again, continue to descend into a squat position and repeat this movement for the desired number of reps.

8) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Be sure not to swing your arms in an attempt to gain momentum, as this will make the movement less effective for your quads.

When performing the beginning portion of this movement - focus on exploding from your hips to generate the most force.

Before jumping, look down to check to assure your knees are in line with your toes. In this manner, you can be sure your form is good and can be confident you have lowered correctly.

Keep your head and chest straight.

Be sure to land with knees slightly bent after jumping, to avoid knee or leg injuries from the downward force.

Keep your upper body vertical while executing this movement.

Gear Advice

We recommend you wear a weight training belt - to add compression and support to your back. A link is listed below to the Harbinger brand Weightlifting Belt - which you can order from Amazon dot com. When performing this exercise, some guys choose to use knee wraps to add compression and support to their knees. Others choose to wear a weighted vest to add extra resistance to this exercise. We have listed links below to Knee Wraps made by Pulse Fitness Gear and to the SKLZ brand Weighted Vest - which you can order from Amazon dot com.

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Tip

As you jump as high as you can, image your thighs are like pistons shooting you high in the air.

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