Weighted Squat Jump with Plate
The jump squat holding a weight plate at arm's length in front of the hips; the plate adds load to the take-off and to the landing.
How to do it
Setup
Feet shoulder-width, a light plate held by its edge in both hands, arms hanging.
Steps
- Squat down, letting the plate hang between the knees.
- Jump straight up, the arms staying long.
- Land softly on the whole foot and sink straight into the next squat.
Common mistakes
Landing stiff-legged: bend the knees and absorb it. Swinging the plate up to help the jump: the legs jump; the arms just hold. Knees buckling inward as you land: point them the way the toes point.
Breathing
Inhale down, exhale on the jump.
