A light-barbell power complex combining a jump squat with an alternating step-back lunge to train explosive leg drive and single-leg control in one sequence.
하체바벨Jump squat and lunge complex
시작
끝
주동근
대퇴사두둔근
협응근
햄스트링종아리코어
장비
바벨
패턴
Jump squat and lunge complex
준비 자세
01Load a light barbell and place it across the upper back with a firm grip.
02Stand with feet shoulder width apart in an open area with level flooring.
03Brace the trunk and pull the bar tight into the back so it cannot bounce.
04Rehearse the sequence unloaded before adding any weight.
수행
01Dip into a quarter squat and jump vertically, extending hips, knees, and ankles.
02Land softly with bent knees and absorb the impact into a quarter squat.
03Step one leg back into a rear lunge and lower the back knee toward the floor.
04Drive off the front leg to return to standing.
05Repeat the jump, then lunge with the opposite leg, alternating each cycle.
체크포인트
-Landings are quiet with knees tracking over the toes.
-Bar stays pinned to the back through the jump and landing.
-Torso stays tall during the rear lunge.
-Full hip extension at the top of every jump.
흔한 실수
-Loading the bar too heavy and turning the jump into a slow heave.
-Landing stiff-legged or letting the knees collapse inward.
-Rushing the lunge and losing balance on the step back.
-Letting the bar rattle or shift on the shoulders mid-jump.
프로그래밍 노트
-Use 3 to 5 sets of 3 to 6 full cycles with an empty bar or very light load, kept far from failure.
-Place early in the session while fresh; power quality drops fast with fatigue.
-Rest 2 to 3 minutes between sets to preserve jump height.
