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, Basketball, Volleyball, Field Sports
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
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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