This is an excerpt from Dumbbell Training-2nd Edition by Allen Hedrick.
- Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
- Assume a shoulder-width stance.
- Arch the back and keep the head up.
- Reach back with the right leg and place the right foot on a bench or plyometric box that is approximately knee height.
- Position the left foot far enough in front of the bench that you are in a lunge position.
- Maintaining an arched back, initiate the movement by sitting back at the hips.
- Continue to sit back until your left thigh is at the same depth as in a typical maximal vertical-jump attempt.
- Keep the left heel on the floor.
- Allow the lead knee to drift slightly in front of the toes, directly over the toes, or slightly behind the toes, depending on what is most comfortable.
- Keep the back arched and the head up.
- Repeat quickly for the required number of repetitions.
- Allowing the back to round rather than maintaining an arch during the exercise.
- Failing to lower the body until the thigh is parallel to the floor.
- Initiating the movement by moving the knee forward rather than by sitting back at the hips, which can raise the heels off the floor.
- Failing to achieve the depth of a typical maximal vertical jump.
- Spending too much time on the floor between repetitions, rather than jumping as quickly as possible.