Exercise guide
Dumbbell Seated Box Jump
The Dumbbell Seated Box Jump is an advanced weighted plyometric drill. The athlete begins seated while holding one dumbbell at the chest, then jumps forward and upward onto a box. The quadriceps, glutes, hamstrings, and calves produce the jump and absorb the landing.
Training context
How does the seated weighted jump differ?
Starting from the bench removes the normal countermovement available in a standing jump. Holding a dumbbell also changes balance and makes it harder to use the arms for momentum.
This variation carries greater risk than an unweighted box jump. The box, bench, floor, and dumbbell grip must all remain secure. The athlete should already be proficient with seated and standing box jumps.
Technique overview
Use a box height well below your maximum
Sit near the front of a stable bench with the dumbbell held firmly at the chest. Plant the feet, lean forward, and extend the hips and knees to jump. Land with both feet fully on the box and absorb the impact through soft knees and hips. Step down rather than jumping back to the floor.
Treat this as an overview and use a range, pace, and setup you can control.