Weighted Jump Squats Build Explosive ATHLETICISM

The jump squat is just the simplest concept for an exercise - you take a weight and jump with it! I'm doing it with a kettlebell, here, but you can actually do it with any weight.
This one has been shown in studies to improve jump height AND running speed. That's not a huge surprise, since you are literally getting better at jumping with a weight in your hand, so that jumping without it becomes easier!
That said, there are some hidden things that make this move even more awesome. For one, the fact that you're holding the weight infant of you means it's an anti-flexion movement. This means you need to keep your core upright as you jump, meaning all three parts of the triple extension are challenged!
Oh, and it's GREAT for endurance and cardio. You'll be gassed out in no time.
Plus, it teaches you to land softly. Make sure you're absorbing the impact by properly bending your feet and knees. And build up to heavier weights *slowly!
Using a weight below 30% of your bodyweight will help you to increase strength and explosiveness without the movement becoming slower and more grinding.
For added points, make this a drop set! Do as many weighted jump squats as you can with the kettlebell, then throw it on the floor and continue doing more jump squats. You'll feel an immense pump in the legs! You can even do air squats to finish.

[@donniecain4266]

Terrific explanations in everything you present !!!

[@Jimmy911ism]

I'll try this light and work my way up.

[@sirstashalot7441]

Why haven't I thought of this lol. Thx bioneer

[@greenarrow219]

Right new one to try

[@DavidButler-o5u]

What rep range do you recommend?

[@lexlax3498]

💚💯💚💯💚💯💚

[@johnnybgoode9365]

Are kettle bells or 2 Dumbbells better for jump squats?

[@tavoa952]

Use a rock

[@armoredcoreenjoyer]

whatever feels more natural for you. i prefer kettlebells, especially for core stability improvement by holding it to one side.(⁠◠⁠‿⁠・⁠)⁠-⁠☆

[@MrDragoon84]

I'm recovering from a knee injury; is there a safer alternative? Maybe on tiptoes?

[@TheBioneer]

😅 Please don’t try that! I’d say avoid this exercise altogether until you’re fixed. Speak with a professional but low weight, high rep movements working not through pain (like a leg extension or pulse squat) can be effective. Or check out KneesOverToes guy. But obvs depends very much on the nature of the knee pain

[@MrDragoon84]

@@TheBioneer I'll keep an eye on it. Been avoiding any squat-like movement but cycling and hiking are my two favourite activities! Slow and steady win the race!

[@KarenTondro]

You ok now mate?

[@Seventhwind]

seems a little 😅heavy idk.

[@buggater]

I HATE that about weights! I always want to get in shape, but those things are HEAVY!

[@Brandon-eo6mx]

@@buggateri use a 50 pound back pack to do this i hate holding weights too

[@KarenTondro]

We have all been there, but it gets easier as you progress Don’t rush it, do it correctly and consistently, slow and steady wins the race

[@craniumcrux]

I do this with a Bulgarian bag across the shoulders, much more comfortable.

[@Seth-xh8qs]

Training should not be about comfort

[@mwkibomiazawa1003]

@@Seth-xh8qsYou should not be tempted to stop your set because of discomfort, it will only throw you out of focus, thus making your set less efficient.

[@Seth-xh8qs]

@@mwkibomiazawa1003 wanting to stop only makes it better 👍

[@Xanaduum]

​Depends what you mean by comfort, adding razorblades to the handle isn't going to increase benefit. A weight vest might allow you to concentrate on the jumping part and leg activation than on gripping a kettlebell. However if you want to build grip and forearm strength, keep the kettlebell. But once again, there are other more specific exercises for forearms and grip. ​@@Seth-xh8qs

[@brianlamptey4823]

As someone with long femurs, front loaded resistance is my best friend for squats

[@Dravok]

Front squats for the win. I know exactly how you feel.

[@JakeSims-kg2it]

I am doing 100 push-ups for every like this comment gets, then posting a video to prove it. (Cool man things)- channel name

[@alejandrocortes3341]

So if I were to do only this theoretically and progressive overload over time would I get faster and jump higher without training for it. Or atleast would I be able to run faster and jump higher soon after learning correct form for the two?

[@WanKhairilRezaKamaludin]

30% woah… 🥵

[@csn583]

I've been doing 115lb (on 240, 48%) and it's definitely hard to be explosive with it. I think 95lb is reasonable enough. (Barbell across my back, not cantilevered out front, makes it "easier".)

[@Erok9]

Any hypertrophy?

[@armoredcoreenjoyer]

potentially. but if you want hypertrophy, doing cossack squats or lunges with the same kettlebell would provide you with better hypertrophy. this exercise focuses on explosive strength, that means that this exercise focuses on improving kick speed, sprinting time and jump height.🗿

[@Seth-xh8qs]

It’s for explosive power

[@danielfettinger1122]

Wow thanks a lot to learn something new😮

[@ArraysDataOrganizedSmartly]

Jump as high as you can as well

[@3looy]

Make sure you preform them with max effort

[@b-sideplank]

what difference does it make if it's a conventional weight and not a kettlebell!!

[@leonardo9259]

Easier to handle

[@ToeMass123]

👍👍👍

[@panther_mountain]

👍🏼

[@abdusqamar9667]

Sick

[@jameswilsoncomedy444]

Jumping onto a box is a lot easier on the knee