Barbell Jump Squat

How to perform it

Step-by-step instructions

1. 01In a clear lifting area, secure a very light barbell across the muscles of your upper back with both hands and stand in your normal jump stance.
2. 02Brace your trunk and dip smoothly into a shallow quarter squat, keeping your chest stable, heels down, and knees tracking over the toes.
3. 03Drive forcefully through the floor and extend the hips, knees, and ankles to jump straight up while holding the bar firmly against your back.
4. 04Land quietly on the balls of your feet before settling onto the heels, bending the hips and knees to absorb the impact without the knees collapsing inward.
5. 05Regain a balanced upright stance before the next repetition, and end the set immediately if the bar shifts or you cannot control the landing.