Banded Kettlebell Jump Squat

How to perform it

Step-by-step instructions

1. 01Place a small loop band just above your knees, hold a light kettlebell at your chest in a secure goblet grip, and stand with your feet about shoulder-width apart.
2. 02Press your knees gently out against the band, brace your trunk, and descend into a shallow squat with your hips back and heels grounded.
3. 03Drive forcefully through both feet to extend your hips, knees, and ankles and jump straight up while keeping the kettlebell tight to your chest.
4. 04Land quietly on the balls of your feet before settling onto your heels, bending the hips and knees to absorb the impact while maintaining outward band tension.
5. 05Regain a balanced squat stance with the knees tracking over the toes, then stand or flow into the next repetition only after you are stable.