Exercise guide
Weighted Jump Squat
The Weighted Jump Squat adds light external resistance to an explosive squat jump. The quadriceps provide the primary force, while the glutes, hamstrings, calves, and lower back assist with takeoff, posture, and landing control.
Training context
Benefits of the Weighted Jump Squat
The purpose is rapid force production, not moving a heavy load. Resistance should remain light enough that jump height, posture, and landing quality are not significantly reduced.
A weighted vest or securely held implement may be easier to control than a loose barbell during takeoff and landing. Use a clear surface and stop when the landing becomes noisy or unstable.
Technique overview
Land before preparing the next jump
Begin with a stable stance and a securely positioned light load. Dip into a shallow squat, reverse direction quickly, and extend through the hips, knees, and ankles. Land with the feet balanced and the knees softly bent, then regain control before repeating. Do not continue if the load shifts on the body or changes the landing path.
Treat this as an overview and use a range, pace, and setup you can control.