Jump Squat (Kettlebell)

A plyometric lower body exercise where you squat deeply and explosively jump upward while holding kettlebells, developing power, speed, and athleticism.

Instructions

1. Hold kettlebells at shoulder height or let them hang at your sides, standing with feet shoulder-width apart.
2. Lower yourself into a deep squat by bending your knees and pushing your hips back.
3. Explosively drive through your feet to jump upward, extending your body fully.
4. Land softly with bent knees to absorb the impact and immediately load into the next squat.
5. Maintain control and balance throughout the entire movement.
6. Complete prescribed reps with consistent explosive power.

Tips

• Land softly and control the descent to protect your joints and maintain power.
• Develop explosiveness gradually before adding heavy load to this plyometric exercise.
• Start with bodyweight or light kettlebells to perfect the movement pattern.
• Perform early in your workout when you have maximal power and CNS resources.
• This exercise builds lower body power and explosive strength for athletic movements.