Jump Squats (Barbell) - Tutorial

In this video from The Strength Institute we go over Jump Squats (Barbell). A barbell jump squat is a fantastic exercise for developing power and an athletes rate of force development. This is because when an athlete jumps, there is no deceleration as they approach the standing position (compared to a normal squat where the person would finish the rep standing). It's very important to make sure the bar stays connected to your shoulders during the entirety of the lift and jump. This is because you don't want the bar crashing back onto your shoulders in a poor position, potentially resulting in injury. Start light with this one and remember, you should only increase the weight once you have complete control in your landing.. the ability to absorb impact safely is vital for longevity in plyometric and ballistic training.

[@alanjones5959]

Serious question why not use dumbbells or trap bar instead of something on top of your spine loading it. Seems like a lot could go wrong but idk for sure.

[@TheStrengthInstitute]

You can use all of those as options.. trap bars tend to swing around a fair bit.. also this exercise should definitely be performed sub maximally.. but as with all weights, you should only pick weights you can handle safely.. for example Adrian who is filmed in this tutorial can back squat 220kg-230kg so 60kg is very manageable and safe 💪🏻

[@saschaforeal3009]

why do you want the shortest range of motion? wouldnt you generate more power with a longer range of motion build up?

[@TheStrengthInstitute]

Great question! Like most exercises there is a variety of ways to do them.. we like this way because similar to a hanging power clean or a hanging power snatch you HAVE to create as much power as possible in only a short range of motion. It’s a really good way to develop your rate of force development. Also you will never be able to jump squat as much weight as you can squat normally, so we like to save the heavier full range of motion squats for normal and work on small but powerful ranges of motion for power development. A functional example of this might be high jumpers or basketball players.. when they jump they generally don’t go into a full squat position before hand 💪🏻💪🏻

[@deb7300]

So would you normally do these and box squats with squat shoes on?

[@TheStrengthInstitute]

You could but because it’s a lighter weight than normal and the jumping/landing mechanics I would be a little weary! The last thing you want to do is roll an ankle while jump squatting so I would suggest trying out a few shoes with maybe just a broomstick on you back and see what feels most stable for you personally!

[@TheStrengthInstitute]

And box squats with normal squatting shoes Deb! 💪🏻