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Barbell Jump Squat
A barbell-loaded plyometric exercise that rapidly develops explosive lower body power, targeting the glutes, hamstrings, and quads for athletic performance.
About Exercise
Equipment
Barbell, Plates, Squat Rack
Difficulty
4/5 • Advanced
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
High
Muscle Breakdown
View Muscle MapQuads
10/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max
Hamstrings
7/10Biceps Femoris
Lower Back
6/10Erector Spinae
Calves
5/10Gastrocnemius
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
60-180 seconds • Rest long enough to ensure maximum explosive effort on the next set.
How to Perform
Load a barbell with light to moderate weight and place it across the upper back/traps, similar to a high-bar back squat. Stand with feet shoulder-width apart, maintaining a neutral spine and rigid core.
- Squat down until your thighs are at least parallel to the floor.
- Immediately reverse direction and drive upward explosively, pushing off the ground to jump as high as possible.
- Ensure full hip and knee extension at the peak of the jump.
- Land softly by absorbing the force and immediately transitioning into the next squat descent.
- Maintain speed and control throughout the prescribed repetitions.
Coaching Tips
Form Cues
- Explode up fast.
- Land soft and quiet.
- Use light weight.
- Maintain stiff torso.
Breathing
Inhale during the controlled descent of the squat; brace the core intensely, then exhale sharply as you explode into the jump.
Tempo
X-0-X
Range of Motion
The squat depth must reach parallel or slightly below; the jump must be maximized for height, achieving full triple extension.
Safety
Safety Notes
- Use only light loads (typically 20-40% of 1RM squat) to maximize velocity.
- Ensure adequate clearance above you for the jump.
- Discontinue the set if jump height or quality decreases significantly.
- Always use a secure squat rack for unracking and reracking the bar.
Spotting
Not recommended due to the ballistic nature. Ensure safeties are correctly set to catch the bar in case of an emergency drop.
Common Mistakes
- Using heavy weight which slows movement speed.
- Failing to fully extend the hips during the jump.
- Landing stiff-legged, putting stress on the joints.
- Rounding the back during the squat descent.
When to Avoid
- Acute knee or ankle injuries.
- Severe low back pain.
- Conditions exacerbated by high-impact loading.
Flexibility Needed
- Good ankle dorsiflexion.
- Adequate hip and knee flexion for a deep squat.
Build Up First
- Competency in the standard barbell back squat.
- Ability to perform bodyweight squat jumps safely.
Also known as
Barbell Jumping Squat, Weighted Squat Jump, Loaded Jump Squat
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