Jump Squat V. 2

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.