The Jump Squat

https://www.youtube.com/watch?v=DeTBwEL4m7s

Do you have hops?! lol. 

No I am kidding, but seriously, do you have hops? If so this is one exercise that will test that but no worries, no competition. If you don’t have hops, this is still a good exercise for you to implement into your regular routine to have some variation and working on different muscle groups, not mention explosion. 

From watching the video that I provided you, you would assume this exercise is “easy” and doesn’t take much to do, but let me correct you by saying, form and technique is needed if you want to avoid injuries. It is also assumed that like Scott, I have a 6 pack and women probably gawk at me and men envy me or the other way around, but I hate to disappoint you, I actually look better than this dude Scott and my hops carry me to the next planet. LOL. #sarcasm

How do you perform a “Jump Squat”?

  1. You can either choose to cross your arms over your chest or do what Scott is doing and hold your hands together, OR you can put your hands behind your head, whatever works best for you. – typically just hold my hands like Scott. 
  2. Position feet at shoulder width apart, with back straight and head up – don’t want a rounded back
  3. Keeping your back straight and chest up, you will squat down as you inhale, until your upper thighs are lower to the floor, 
  4. Using the ball of your feet, jump straight up into the air as high as possible, using your thighs as “springs” (exhale during this portion of the movement)
  5. When you touch the floor again, immediately squat down and jump again
  6. Repeat for the recommended repetitions. 

Why should I “jump squat”?

  • Develop explosive power
  • Increase your heart rate
  • Builds strength
  • Helps with weight loss
  • Maintains mobility and balance
  • Can be used as a plyometric exercise, which can help reduce injuries if done correctly. 
  • works on the quads, hamstrings, core, glutes and lower back

Make your Jump squat more challenging:

  • Use dumbbells
  • wear a weight vest
  • do more reps
  • use a barbell – although this is more advanced and not recommended if you have no experience, people tend to have too much weight and end up hurting their joints when using the barbell
  • The use of a sandbag
  • Medicine balls

For beginners, using the TRX can be helpful and be a little easier to manage a jump squat, I have found that in my opinion, jump squats were easier using the TRX. Again, this is an exercise you will want to consult with your doctor before performing. I hope you have all enjoyed learning about the jump squat, feel free to share this! 

 

Your fitness blogger,

Shay-lon xoxo

 
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Published by

fitnessgrad

Hello! College graduate in exercise science and ACSM Certified Personal Trainer. My blog has all kinds of fun topics, something for everyone who is anyone that involves themselves with fitness. I like to think of fitness as a confidence booster, something to make us feel good and look good & pushes us to do things that make us feel more productive, unstoppable and stronger mentally and physically. My blog focuses on building people, and helping people see their true potential, while also sharing my journey with workouts, competing with powerlifting, and sharing how to's on workouts, so you step inside the gym with more knowledge. I don't know everything but I am on a voyage to build my character, my strength and work on my weaknesses --- with awesome people in my corner who support me and my goals. I plan on being your cheerleader, friend, coach and trainer all-in-one and most of all, I want to be your listener, the person who can listen and gain more knowledge about you and learn what makes fitness important to you; what's your why! (Your why will carry you to the finish line). It's important to have purpose for something, because you will need that purpose when you start to give up on yourself or want to quit. "Don't let the fire that guides you, dim" - Shay-lon Besides the fitness stuff, I reside in Ohio, love dogs and love pizza. Typical 26 year old trying to build an empire that brings out the best in others and makes me the best person I can be in all aspects in my life. Before I die, I want a reason to live, and I was given that reason each day I am able to wake up --- I have learned to not take life for granted and to explore as much as possible because to live with zero regrets would be fantastic! "I've conquered many things, but I still have much to learn about life, because nobody can know everything. & every battle is different" - Shay-lon

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