Weighted Jump Squat

A plyometric exercise combining squat movement with explosive power, using external weight to build explosive leg strength and power.

Instructions

1. Position a lightly loaded barbell across the back of your shoulders, or use a weighted vest or sandbag for resistance.
2. Stand with feet just outside of shoulder width, head and chest up, core engaged.
3. Perform a quick countermovement by bending your knees into a quarter squat position.
4. Explosively reverse direction, extending through your hips, knees, and ankles to propel yourself off the ground.
5. Jump as high as possible while maintaining good posture and balance.
6. Land softly by bending your knees to absorb impact through your legs, immediately descending into the next repetition.
7. Repeat for the prescribed number of repetitions with minimal ground contact time.

Tips

• Keep the weight light enough that it doesn’t significantly slow your jumping ability.
• Land with the midfoot first, rolling backward to distribute impact across your foot.
• Maintain an upright torso throughout both the jump and landing phases.
• Keep your chest up and core engaged to protect your lower back.
• Use explosive power rather than excessive knee bend to generate height.
• Rest adequately between sets to maintain power output and prevent injury.