Plyometric jump squat with dumbbells

Exercise overview

Primary muscle group: Legs

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 19

Average per rep (lbs)*: 41

Weight counts twice!

Description: Starting Position: Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly out, and knees slightly bent. Hold a dumbbell in each hand with your arms hanging down by your sides, palms facing your thighs. Setup: Keep your neck neutral and maintain a straight back to ensure proper form. Descent: Push your hips and buttocks backward to begin descending into a squat. Lower yourself until your upper legs are at or just below parallel to the floor. Jump: Once at the bottom, powerfully push through your heels to jump upwards, keeping your arms fully extended by your sides. Landing: Land softly on the balls of your feet to complete one repetition. Repetition: Quickly propel yourself upwards into another jump immediately after landing. Completion: Repeat the motion for the recommended number of repetitions while maintaining proper form.

Exercise ID: 00511

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Start Light: Begin with lighter weights to ensure you have proper form and to minimize the risk of injury. As you get more comfortable, you can gradually increase the weight.
Maintain Proper Form: Keep your chest up, back straight, and core engaged. Your knees should not extend past your toes during the squat to protect your joints.
Controlled Movement: Though it’s a jump squat, focus on controlled movements. Ensure you land softly and absorb the impact with your muscles rather than your joints.
Breathing Technique: Inhale as you lower into the squat and exhale explosively as you jump. Proper breathing will help maintain your stamina and core stability.
Warm-Up: Before performing plyometric exercises, make sure to warm up properly. Dynamic stretches and light cardio can prepare your muscles and joints for the high-intensity movement.
Spacing: Ensure you have enough space around you to move freely. This will help you perform the exercise without any accidental injuries or disturbances.
Footwear Matters: Wear well-cushioned athletic shoes that provide good support to minimize the impact on your feet and knees.
Progress Gradually: Incorporate this exercise into your routine slowly. It’s a high-impact move, and your body needs time to adapt.
Focus on Quality Over Quantity: It's better to do fewer reps with proper form than to rush through many. Quality movements lead to better results and reduce the risk of injury.
Cool Down: After your workout, ensure you cool down with some static stretching to help your muscles recover and reduce soreness.

Exercise overview

Exercise tips and tricks

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