Barbell Jump Squat

Barbell Jump Squat Instructions

• Be in a strong athletic position: knees flexed, core and glutes activated, chest up, and shoulders back. 
• Get underneath the bar, placing it on your traps.
• Have your hands outside shoulder-width in a position. You want to keep your shoulders pinned back. The equates to a strong upper back position.
• The bar does not sit loosely on your back.
• Have a firm but supple grasp on the bar.
• Unrack the bar and step back one foot at a time. 
• Place your feet just outside shoulder-width with your toes pointed out slightly. 
• Push your hips back slightly and descend into the bottom position. 
• Maintain a strong core with a neutral spine throughout.
• When the crease of your hip is roughly parallel to the floor, explode up and jump!
• LAND IN A STRONG, SUPPLE quarter-squat position then stand back up.
• Don't land with straight legs.
• Don't land in the complete bottom of a squat.

*Tips*

• Again, LIGHT WEIGHT must be used. This exercise is meant to develop your power output. Never go above 30% of your BB Back Squat 1RM.
• Focus on landing soft and supple with complete control of the barbell on your back. Never let the bar stray from your traps.
• When landing, don't let your knees track inward.