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Kettlebell squat jump

This is an excerpt from Lower Body Training by Jason Brown.

In the kettlebell squat jump, you hold the kettlebell so that it hangs between your legs as added resistance. The kettlebell does not have to touch the floor upon each repetition, though, as maintaining a neutral spine takes precedence. Loading does not need to be particularly high with this exercise—small loads (35 pounds [16 kg] or less) will go a long way. Also, you must be fully competent with both the hip hinge pattern and the squat pattern before attempting this exercise, since the movement represents a combination of both patterns. If you do not have access to kettlebells, this variation can be performed with a dumbbell.

Instructions

  • Stand with your feet hip-width apart. Hold a light kettlebell or dumbbell with both hands, letting the weight hang between your legs.
  • Begin by lowering your knees and hips into a squat position (see figure a). This is more of a squat pattern than it is a hip hinge pattern.
  • Keep your chest lifted. The kettlebell does not have to touch the floor on each rep.
  • Explosively jump up, keeping the kettlebell in position, going for maximal height (see figure b).
  • As you come down, lower into a partial squat to absorb the landing.

Kettlebell squat jump

Protocol
Sets: 4
Reps: 4
Rest: 45-60 sec

Variation

Landmine Squat Jump

A squat jump can also be performed with a landmine attachment using light loads. Hold the end of the barbell between your legs with both hands with fingers interlaced. Your hands will stay in this position throughout the entirety of the set (see figures a and b).

Landmine Squat Jump

Protocol
Sets: 4
Reps: 4
Rest: 45-60 sec

More Excerpts From Lower Body Training