Barbell Jump Squat

Setup

1. 01Load a light bar, typically 20 to 30 percent of your squat max, and set it on the upper traps.
2. 02Grip the bar tightly and pull it down into the traps so it cannot bounce.
3. 03Step back into a shoulder-width athletic stance.
4. 04Clear the area so the landing space is flat and free.

Execution

1. 01Brace and dip quickly into a quarter squat.
2. 02Reverse immediately and jump as high as possible, extending the hips, knees, and ankles.
3. 03Land softly on the midfoot with bent knees, absorbing the load.
4. 04Reset your stance fully before the next rep.

Checkpoints

• -Every rep is a maximal intent jump, not a fatigued hop.
• -Bar stays pinned to the traps at takeoff and landing.
• -Landings are quiet with knees tracking over the toes.
• -Torso stays braced and upright through takeoff.

Common mistakes

• -Loading too heavy and turning the jump into a slow grind.
• -Landing stiff-legged or with the knees caving in.
• -Letting the bar crash on the neck at landing.
• -Rushing reps without resetting stance and brace.