Jump Squat (Barbell)
Also called Weighted Jump Squat, BB Jump Squat
How to do it
Secure a lightly loaded bar across the upper back and stand on a clear level surface. Dip into a quarter squat, drive explosively through both feet so they leave the floor, then land softly on both feet and absorb the force by bending the hips and knees. Reset balance and bar position before the next repetition.
Setup
Use only a light stable load, secure the bar tightly across the upper back with an even grip, and work inside a rack area with clear floor and overhead space. Set feet around shoulder width, torso braced, and knees aligned.
Where you should feel it
Explosive effort through the quads, glutes, and calves at takeoff, with the hamstrings assisting while the core, lower back, and forearms keep the torso and bar stable. The landing should be quiet and balanced.
When to use it
Use only for advanced, technically proficient athletes developing loaded jump power with light loads. Program 2-5 quality reps per set and stop if bar position or landing control changes.