Barbell Split Jump
The jumping lunge with a barbell across the upper back; the load keeps the jumps low, so land every switch under control.
How to do it
Setup
Bar across the upper back, hands gripping it wide, split stance.
Steps
- Sink into the lunge, back knee toward the floor.
- Jump and switch the legs in the air, bar held tight.
- Land soft in the opposite lunge and go again.
Common mistakes
Bar bouncing on the back: pull it down into the traps before every jump. Load too heavy to switch cleanly: lighten it until every landing is quiet. Front knee caving on the landing: track it over the toes.
Breathing
Exhale on the jump, inhale in the lunge.
