How to perform Barbell Jump Squat with proper form

Setup

  1. Barbell Placement: Position the barbell on your upper back, resting on your traps. Stand with feet shoulder-width apart.
  2. Grip: Use an overhand grip slightly wider than shoulder-width.

Execution

  1. Starting Position: Stand tall with your chest up and core engaged.
  2. Descent: Lower into a squat by bending your knees and hips, keeping your back straight and eyes forward. Lower until thighs are parallel to the ground.
  3. Jump: Explode upward by pushing through your heels, extending your knees and hips.
  4. Airborne: Keep your knees slightly bent as you leave the ground. Aim to gain height with the jump.
  5. Landing: Land softly back into the squat position, absorbing the impact by bending your knees and hips.

Tips

  • Maintain a neutral spine throughout the movement.
  • Ensure your knees do not cave inward during the squat.
  • Focus on explosive power without compromising form.

Safety

  • Start with lighter weights to master the technique before increasing the load.
  • Perform on a stable surface to minimize injury risk.