Back to library

Exercise Library

Jump Squat V. 2

A jump squat variation performed with hands held behind the head, removing arm swing to keep the load on the legs and reinforce an upright torso.

LegsBodyweightSquat jump
GoLightWeight mediajump-squat-v-2

Demonstration coming soon

Primary

QuadricepsGlutes

Secondary

HamstringsCalvesCore

Equipment

Bodyweight

Pattern

Squat jump

Setup

  1. 01Stand with feet shoulder width apart on a firm surface.
  2. 02Interlace your fingers behind your head with elbows wide.
  3. 03Brace the trunk and set your gaze forward.

Execution

  1. 01Dip quickly into a quarter to half squat while keeping hands behind the head.
  2. 02Jump as high as possible using only the legs.
  3. 03Keep the chest tall and elbows open throughout the flight.
  4. 04Land softly with bent knees and hips, then reset.

Checkpoints

  • -Elbows stay wide and hands stay behind the head for the whole set.
  • -Torso stays vertical without pitching forward on the dip.
  • -Knees track over the toes on takeoff and landing.
  • -Landings are quiet and controlled.

Common mistakes

  • -Pulling on the neck with the hands.
  • -Letting the elbows collapse forward, rounding the upper back.
  • -Compensating for the lost arm swing with a sloppy, deeper dip.
  • -Landing with locked knees.

Programming notes

  • -Use 3 to 4 sets of 4 to 6 maximal jumps with 1 to 2 minutes rest for power.
  • -Because arm swing is removed, expect lower jump heights than a standard jump squat; judge effort by intent, not height.

Related exercises

Jump Squat

Bodyweight / Legs

Kneeling Jump Squat

Barbell / Legs

Dumbbell Plyo Squat

Dumbbell / Legs

Almost there

Coming soon to iOS & Android

GoLightWeight is in the final stretch. Free to download, no account required to start.

Coming soonApp Store
Coming soonGoogle Play