Weighted Barbell Jump Squat

Differentiation: Mechanics

This variation of a Jump Squat is unique. Here is how: you add weight to your body weight. This added weight increases the overall power of your legs. Since this exercise is done with a quick power movement, | you also develop fast-twitch muscle fibers in your quadriceps. In addition to benefits of a normal jump squat, | you must balance and control the Olympic bar. Controlling the bar engages and increases the strength of your obliques.

Starting Position

To get into starting position, do this...

1) Locate a squat rack to help you get the Olympic bar on and off your shoulders.

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

3) Set the Olympic bar on the rack's pegs at just below shoulder height.

4) Load plates onto the bar on the rack.

5) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.

6) As an option, we recommend wrapping a barbell squat pad around the bar to protect your neck.

7) Stand inside the squat rack with your back to the bar.

8) Step under the bar and center it across the back of your neck, along the tops of your shoulders.

9) Grasp the bar with your hands shoulder-width apart.

10) ...with your palms facing forward.

11) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...

12) Place your feet slightly wider than shoulder-width apart.

13) ...and use your hands to stabilize the balance of the bar.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Keeping your head and chest straight, inhale while you bend your knees and push your hips back to lower your upper body toward the floor

3) ...until you reach as low as possible - without losing your balance.

4) Immediately exhale while you jump upward as far as you can go.

5) More detail shown here.

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

7) Land on the ground with your legs absorbing the impact.

8) Repeat reps for a full set.

9) This is the ending position.

Proper Form

Pay special attention to following proper form by...

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

Keep your head and chest straight.

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.

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

Keep your torso vertical throughout the movement.

Gear Advice

When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. Some guys choose to use a special guidance aid called a manta ray when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add precision/an extra factor to this exercise, we have listed a link below to a Ader Fitness brand Arm Blaster - which you can order from Amazon dot com. You take this with you to the gym. Some guys choose to use knee wraps when doing this exercise. It is optional and we have an entire video covering their use and advantages. If you want to add compression and support to your knees, we have listed a link below to Knee Wraps made by Pulse Fitness Gear - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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