Calves, Glutes, Hamstrings
Barbell Jumping Squats Instructions
- Set up for the exercise by loading a barbell with weight and positioning the bar so that it is resting on the muscles on the top of your back, not on the back of your neck.
- The bar should feel comfortable. If it doesn't, try adding some padding to the bar. Now take your hands over the back and grip the bar with a wide grip for stability.
- With a slight bend in you knees, straighten your back and push your chest out. This is the starting position.
- Squat down at least until your thighs are parallel to the floor or as far as comfortably possible.
- The moment you reach the depth of your squat, explode upward driving the balls of your feet into the floor.
- Jump as high as possible and land as softly as possible using your toes to brace for the impact.
- Upon landing immediately begin your next squat, repeating for the desired amount of reps.
- Keep your landings as soft as possible. This can be done by landing with your toes first touching the floor.
- Use caution when performing this exercise if you have had any previous back or knee problems. This is a high impact exercise. Begin by using little to no weight.