Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Dumbbell Split Jump

AdvancedStrengthTier T4

From a lunge stance with a dumbbell in each hand at your sides, you push off the floor and switch your legs in the air. You land with the opposite leg forward.

Targets: Knee

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

  • Works at home
  • Works at the gym

dumbbells

Home Options

  • dumbbells

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Only the dumbbell split jump with a dumbbell in each hand at the sides.
  1. A man in side view in a lunge stance, right foot forward, both knees bent, a dumbbell hanging in each hand at his sides.

    Step 1 of 3

    Hold a dumbbell in each hand at your sides and set your feet in a lunge, right foot forward, left foot back, with both knees bent.

  2. The same man in the air above the same spot, both feet off the floor, his legs passing beside each other, a dumbbell still hanging in each hand at his sides.

    Step 2 of 3

    Drive up through both feet and switch your legs in the air, keeping the dumbbells close to your sides.

  3. A man in side view in a lunge stance, right foot forward, both knees bent, a dumbbell hanging in each hand at his sides.

    Step 3 of 3

    Hold a dumbbell in each hand at your sides and set your feet in a lunge, right foot forward, left foot back, with both knees bent.

Safety Information

Land softly with both knees bent and keep the dumbbells hanging close to the body; do not jump higher than you can land in control. Keep the trunk upright and both dumbbells hanging with the arms straight, not swung. Stop if you feel pain in the knees, hips, ankles or lower back, or if you cannot land steadily, and ask a clinician before jumping with weights if you have a joint, back or balance condition. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

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