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Single-leg jump squat

This is an excerpt from Dumbbell Training-2nd Edition by Allen Hedrick.

Instructions

  1. Grasp a dumbbell in each hand with the arms up at approximately shoulder height.
  2. Assume a shoulder-width stance.
  3. Arch the back and keep the head up.
  4. Reach back with the right leg and place the right foot on a bench or plyometric box that is approximately knee height.
  5. Position the left foot far enough in front of the bench that you are in a lunge position.
  6. Maintaining an arched back, initiate the movement by sitting back at the hips.
  7. Continue to sit back until your left thigh is at the same depth as in a typical maximal vertical-jump attempt.
  8. Keep the left heel on the floor.
  9. 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.
  10. Keep the back arched and the head up.
  11. Repeat quickly for the required number of repetitions.

Common Errors

  • 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.


Single-leg jump squat