Plyometric split jump with dumbbells (alternating)

Exercise overview

Primary muscle group: Legs

Exercise type: Dumbbell

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 15

Average per rep (lbs)*: 33

Weight counts twice!

Description: Starting Position: Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Initiate Lunge: Take a large step forward with your right foot, lower your body into a lunge position. Ensure your back is straight and your left knee hovers just above the ground. Jump and Switch: While in the lunge position, explosively jump up and switch the position of your feet mid-air, landing with your left foot forward and your right foot back. Repeat Lunge: Lower your body into a lunge position again, now with your left leg forward and your right knee hovering just above the ground. Continuous Movement: Jump up again and switch the position of your feet, landing with your right foot forward and your left foot back. Repetitions: Continue this alternating jump lunge pattern for the desired number of repetitions.

Exercise ID: 00512

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.

Plyometric split jump with dumbbells (alternating)

Exercise tips and tricks

Start Light: Begin with lighter weights to understand the movement and build your technique. As you become more comfortable, gradually increase the weight.
Focus on Form: Maintain an upright posture with your core engaged. Keep your shoulders back, and avoid letting the weights pull your arms too far forward or down.
Controlled Motion: Land softly to absorb impact and protect your joints. Focus on controlled, explosive movements rather than just getting off the ground.
Breathing Technique: Exhale when you jump and inhale as you land. Proper breathing will help you maintain your rhythm and provide better energy and oxygen management during the exercise.
Balance and Stability: Use a mirror or get feedback from a trainer to ensure your form is correct. Engage your core and look straight ahead to maintain balance during the exercise.
Warm-Up First: Perform a proper warm-up to prepare your muscles and joints for the explosive movements. Dynamic stretches and light cardio can be very effective.
Gradual Progression: Start with fewer repetitions and sets, and as your stability and strength improve, gradually increase the number of jumps and sets.
Recovery Time: Allow enough rest between sets to avoid fatigue, which can lead to poor form and potential injuries.
Avoid Overextension: Do not overextend your knees when you land. Ensure your knees stay in line with your toes to avoid putting unnecessary strain on them.
Use the Right Surface: Perform the exercise on a shock-absorbent surface like a gym mat to reduce impact stress on your joints.

Exercise overview

Exercise tips and tricks

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