Weighted Jump Squat

Legs · Barbell

How to do it

A **light** bar on your upper back, or a weighted vest. Feet at shoulder width. Drop into a half squat and **explode up** into a jump; land softly with the knees bending to absorb it, and descend again. The weight is deliberately low — twenty or thirty per cent of your max at most — because what this trains is speed. **Short sets, full rest.** The classic mistake is loading the bar: landing heavy with a bar on your back is the worst combination there is.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Calves, Glutes, Back

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