Barbell Jump Squat
Quick Information
Category
Power
Difficulty
Advanced
Equipment
Barbell, Squat Rack
Primary muscle group
Quadriceps, Gluteus Maximus
Secondary muscle groups
Hamstrings, Gastrocnemius, Soleus, Trunk
Movement pattern
Loaded Vertical Jump
Training goal
Power
Sport
General Athletic Development, Basketball, Volleyball, Football, Soccer, Rugby, Olympic Weightlifting
Overview
Purpose. A lightly loaded squat jump that trains the force-velocity middle ground between heavy squatting and unloaded jumping.
How it fits the system. An advanced-level loaded vertical jump entry in the Power section, programmed to develop power. Related work in the library: Dumbbell Clean and Jerk and Tall Snatch.
Primary muscles
Quadriceps, Gluteus Maximus
Secondary muscles
Hamstrings, Gastrocnemius, Soleus, Trunk
Movement pattern
Loaded Vertical Jump
Equipment
Barbell, Squat Rack
Difficulty
Advanced
How to Perform
- Load a bar to roughly 20 to 30 percent of your back squat and set it on the upper back.
- Set the feet shoulder width apart and brace the trunk hard.
- Dip to a quarter squat quickly but under control.
- Reverse instantly and drive the feet through the floor to jump.
- Leave the floor only a few inches and land softly through the whole foot.
- Reset the brace and repeat, stopping when jump height drops.
Coaching Cues
- Use a light load and move it fast.
- Land quietly with soft knees and hips.
- Keep the bar tight against the back.
- Stop the set the moment speed falls off.
Common Mistakes
- Loading too heavy, which turns it into a slow squat.
- Landing stiff-legged with a locked knee.
- Doing high-rep sets that become conditioning.
- Letting the trunk lose its brace at the bottom of the dip.
Progressions & Regressions
Progressions
Countermovement jump, then trap bar jump, then barbell jump squat at 20 percent, building to 30 percent.
Regressions
Trap bar jump or a dumbbell squat jump, which are both easier on the spine.
When to Use It
When to use
Early in a lower-body session, or as a contrast exercise a few minutes after a heavy squat set.
When not to use
When landing mechanics are poor, or when the athlete has any lower-back or knee irritation.
Programming
4 to 6 sets of 3 to 5 repetitions at 20 to 30 percent of squat one-repetition maximum, with 2 to 3 minutes of rest.
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