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Barbell Jump Squat

AdvancedStrengthTier T4

A light barbell rests across your upper back. You sit your hips back into a squat, jump so both feet leave the floor, and land softly.

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

  • Works at the gym

barbell

Gym

  • barbell (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall with a light barbell across your upper back.
  • Keep the barbell across your upper back with both hands gripping it, even in the air.
  1. A man standing in three-quarter front view with his feet shoulder-width apart and a barbell resting across his upper back, both hands gripping the bar.

    Step 1 of 4

    Stand with your feet shoulder-width apart and the toes turned out slightly, with a light barbell resting across your upper back.

  2. The same man in a partial-to-parallel squat in three-quarter front view, knees bent, the barbell still across his upper back.

    Step 2 of 4

    Brace your core and sit your hips back and down into a partial-to-parallel squat, keeping the bar tight on your back.

  3. The same man in the air in three-quarter front view, both feet off the floor, legs extended and the barbell still across his upper back.

    Step 3 of 4

    Explode upward with maximum effort so both feet leave the floor and your body extends fully, keeping the bar tight on your back.

  4. A man standing in three-quarter front view with his feet shoulder-width apart and a barbell resting across his upper back, both hands gripping the bar.

    Step 4 of 4

    Stand with your feet shoulder-width apart and the toes turned out slightly, with a light barbell resting across your upper back.

Safety Information

Use a bar clearly lighter than your normal squat load, so the jump stays fast and the landing stays controlled. The bar is in a power rack, so unracking and re-racking should be planned for where a rack or spotter is not available. Land softly on both feet with the knees bent to absorb the impact and keep the bar tight on your back, and jump on a firm, level, non-slip floor with clear space around you and overhead. If you have a diagnosed knee, hip, ankle or back condition, or you feel sharp or worsening pain in a joint or the lower back while squatting, jumping or landing, ask a physical therapist or physician before doing this exercise. You are never to train this exercise to failure. 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.