How to Do Barbell Jump Squats Properly

Barbell jump squats is a lower-body power exercise that requires more stability than other squatting exercises and therefore it should be done in the proper way to avoid back pains or injuries.

Besides taking safety precautions you definitely want to get the most out of the exercise, so this is the proper way of doing barbell jump squats.

Position the barbell on your upper back and hold it firmly with an overhand grip or double overhand grip. Take an upright posture with your chest stuck out and your shoulders are drawn back.

Then, with your feet spread apart, lower your hips slowly in a quarter squat position then thrust upwards holding the barbell firmly.

As you land you should see that you absorb the shock on your hips and not your knees.

To protect those knees, let the balls of your feet touch the ground first, then let your knees curve in and lower your hips before pushing back to the starting position.

If you are a newbie, you may want to first start with a barbell only then proceed to add on weight progressively as you get comfortable with the exercise.

WHAT MUSCLES DO BARBELL JUMP SQUATS WORK?

When you do the normal squat, the muscles that are primarily engaged are the lower body muscles that is the glutes, quads, hamstrings and core.

However, when you make a slight variation by incorporating the jump in your squat, more muscles will be worked out including the calves, ankles, lower back, feet and shins.

Depending on your need and purpose for the exercise, you may want to try out other barbell jump squat variations in order to achieve your desired results.

BARBELL JUMP SQUATS BENEFITS

WORKS ON MULTIPLE MUSCLES

This is one of the most effective lower-body exercises for extensive power development in your core.

It boosts your strength and power in the hamstrings, glutes, and quads. They are easy to do since you only need a barbell and your body weight.

BALANCE AND MOBILITY

The combination of squatting and jumping movements helps in improving your balance and mobility.  Barbell jump squats strengthen your bones and it is also an ideal way of building lean muscles in the lower body.

BODY POSTURE

Barbell jump squats require that you keep your back straight and your chest popped out and this will improve your body posture.

ALTERNATIVES TO BARBELL JUMP SQUATS

JUMP SQUATS WITH TUCK

In this variation, you don’t need a barbel but you definitely need your body weight.

For you to practice this variation of the barbell jump squats, take the right squatting position then thrust up explosively with power to drive your knees towards your chest, and with enough speed to quickly let you land back on the ground.

If you are a beginner, make sure that you practice the standard squatting exercise and once you get comfortable with it, you can then add the tuck to it.

ALTERNATING JUMP SQUATS

This variation of the barbell jump can be done with an empty or a loaded barbell. It involves doing a standard bodyweight squat where you don’t leave the ground, and a standard jump squat.

Now for every other rep, what you do is to alternate between a bodyweight squat and a jump squat.

DUMBBELL JUMP SQUAT

You need a dumbbell to practice this variation of the jump squat. From the jump squat position, take two dumbbells and hold them on your sides.

Now as you lower your hips, let your hands be lowered towards the ground in a straight manner. Take a vertical jump and back to the initial position, that’s a rep.

The dumbbell somewhat lowers your centre of gravity resulting in increased strain in your muscles. And so, the focus should be on the technique of jumping and not the jumping height.

FROG JUMP

In this variation, you need nothing more than your body weight. Start by taking an upright posture and spreading your feet slightly wider than your shoulder width.

Lower your hips as in the squatting, until they become parallel to the ground. Stretch your hands straight so that you touch the ground with the tip of your fingers.

You can then to jump up straight and land back to the ground with the balls of your feet, and then back to the initial frog jump position.

MEDICINE BALL JUMP SQUATS

Take an upright posture and spread your feet apart holding the medicine ball in front of you. Lower your hips down until it becomes parallel to the ground.

Hold the ball in such a way that it is right in front of your chin and your elbows are at a right angle and parallel to your thighs.

BARBELL FRONT SQUAT

The modification in this exercise is that you hold the barbell in front of you so that it lays on your shoulders but then you don’t jump.

Now from the standard squatting position, lower your hips and squat up and down keeping your back straight.

MISTAKES TO AVOID WHEN DOING BARBELL JUMP SQUATS

It is only right to take note of the common mistakes that trainees make before you embark on any fitness program.

In this case, there are some mistakes that you should watch out for in order to avoid pain and injuries. Here are some of them;

  • Make sure you stand in an upright posture with your chest popped out and your back straight.
  • When you clamp the barbell on your back, don’t press it against your spine. Hold it in way that it partially rests on your shoulders and you clamp it with your knuckles facing up.
  • Make sure that you warm up before doing the barbel jump squats.
  • Avoid loading much weight at the beginning of the exercise. You can add weight progressively with supervision of a fitness expert.
  • When you are landing back on the ground, you should land with the balls of feet and not the sole.
  • Avoid overtraining.