Barbell Jump Squat
The jump squat with a light bar across the upper back; the load makes each take-off and landing harder to own.
How to do it
Setup
Light bar across the upper back, hands gripping it tight, feet shoulder-width.
Steps
- Dip into a quarter squat.
- Drive up through the whole foot and leave the floor, the bar pinned down.
- Land on the balls of the feet and sink into the next dip.
Common mistakes
Bar bouncing off the back on landing: pull it down hard into the shoulders. Stiff-legged landings: bend the knees as the feet touch. A bar too heavy to jump with speed: lighter, the speed is the point.
Breathing
Exhale on the jump, inhale landing.
