Jump Squat (Kettlebell)
Also called Kettlebell Jump Squat, KB Jump Squat
How to do it
Hold one light kettlebell securely at the chest in a goblet grip 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. Keep the bell close and reset balance before the next repetition.
Setup
Choose a light kettlebell, hold it by the horns close to the chest with neutral wrists, and use a clear non-slip surface. Set feet around shoulder width, torso braced, elbows close, 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 control the torso and goblet load. Land quietly with the bell fixed.
When to use it
Use for lightly loaded bilateral jump power with a compact front-held implement. Perform 3-6 quality reps per set and stop if the bell or landing becomes unstable.