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Weight-Plate Squat Jump

AdvancedStrengthTier T4

You stand holding one weight plate flat against your chest with both hands. You sit back into a squat, then jump up and land softly, keeping the plate close to your body.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Jump straight up with both feet leaving the floor together, and hold the plate at your chest throughout.
  1. A man standing tall, feet shoulder-width apart, both hands holding a round weight plate flat against his chest.

    Step 1 of 4

    Stand tall with your feet shoulder-width apart, holding a weight plate against your chest, your chest tall and your core braced.

  2. The same man in a deep squat, thighs level with the floor, still holding the plate flat against his chest.

    Step 2 of 4

    Sit back into a squat with the plate close to your body until your thighs are parallel to the floor.

  3. The same man in the air, both feet clear of the floor with his body extended, still holding the plate flat against his chest.

    Step 3 of 4

    Drive up through your heels and jump as high as you can, keeping the plate at your chest.

  4. A man standing tall, feet shoulder-width apart, both hands holding a round weight plate flat against his chest.

    Step 4 of 4

    Stand tall with your feet shoulder-width apart, holding a weight plate against your chest, your chest tall and your core braced.

Safety Information

Keep the plate pressed against the chest and both hands on it through the jump; do not let go of the plate or throw it. Land softly, with the knees and hips bending to absorb the impact and the knees tracking over the feet. Stop if you feel pain in the knees, ankles, hips or lower back, or if you cannot land under control, and ask a clinician first if you have a joint, back or impact-loading condition. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.