Jump Squat (Dumbbell)
Also called DB Jump Squat
How to do it
Hold a light dumbbell in each hand at the sides and stand on a clear level surface. Dip into a quarter squat, drive explosively through both feet to jump, then land softly on both feet and absorb the force by bending the hips and knees. Stabilize the dumbbells and reset before the next repetition.
Setup
Choose light dumbbells that can stay controlled at the sides, hold them with neutral wrists and shoulders down, and use a clear non-slip surface. Set feet around shoulder width, torso braced, and knees aligned over the toes.
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 control the torso and dumbbells. Land quietly without the bells swinging.
When to use it
Use for lightly loaded bilateral jump power with easier bailout than a barbell. Perform 3-6 quality reps per set and stop when landing or implement control declines.