How To Do Dumbbell Jump Squat Properly

The dumbbell jump squat is an effective exercise to enhance your athletic capabilities. Additionally, the workout builds your body power.

To perform this exercise, you will require a pair of dumbbells. Ensure that you select weights that are in line with your endurance level. Heavy dumbbells might prevent you from performing the dumbbell jump squat effectively.

How to do the dumbbell jump squat:

  • Start by grasping a dumbbell on each hand using a neutral grip. Suspend the dumbbells on your sides. Your palms should face your hips.
  • Position yourself in a stance that is slightly wider than your shoulder width. Bend your knees and point your toes slightly outwards. Ensure that your back is straight. This marks your starting position.
  • Perform a squat through pushing your butt and hips backwards. Lower your body until your hips is almost parallel to the floor.
  • On reaching the lower position, jump as high as you can through engaging your heels. Extend your arms while jumping.
  • Land softly on your feet then propel to the next repetition.
  • Perform about 10 reps for 3 sets.

WHAT MUSCLES DOES THE DUMBBELL JUMP SQUAT WORK?

GLUTEUS MUSCLES

The exercise tones and grows your gluteus muscles. Moreover, the workout strengthens your legs. Therefore, you are able to enjoy well- sculpted legs.

HAMSTRINGS AND QUADRICEPS

The technique works on your hip muscles. You engage your hamstrings and quads when you squat then jump upwards. This plays a significant role in burning calories in your thigh muscles and toning them.

HIP MUSCLES

The exercise engages and strengthens your hip muscles. This also contributes to strengthening your legs, hence improving your athletic capabilities. For ladies, this exercise is beneficial since it tones and grows your hips, which accentuates your appearance.

UPPER BODY MUSCLES

The dumbbell jump squat builds and strengthens some of your upper body muscles. They include shoulder, core, and arm muscles. Additionally, your grip strength improves since you hold the dumbbells throughout the entire exercise. The procedure strengthens your core power, which enables you to have good posture.

DUMBBELL JUMP SQUAT BENEFITS

ENHANCES YOUR ATHLETIC PERFORMANCE

The dumbbell jump squat is beneficial in promoting explosiveness and power in your lower body. This plays a significant role in boosting your athletic capabilities. For instance, you are able to play basketball effectively since you have lower body strength. Moreover, the vertical jump and explosive strength gained from the dumbbell jump squat improves your performance in the basketball court. The exercise also helps you to perform running exercises with minimal strain.

BURNS CALORIES

The workout is a great calorie burner. If you aim at reducing body fat, you should include this exercise in your workout routine. The continuous propelling motion tones your core and lower body muscles. Therefore, you are able to live a healthier and more fulfilled lifestyle.

TONES YOUR LOWER BODY

The technique mainly targets the muscles in your lower body. The exercise builds, and tones your abs, hips, and legs. This significantly improves your physical appearance since you are able to flaunt your well- shaped and firm butt. The exercise defines your waistline through growing your hips and butt.

BOOSTS CARDIOVASCULAR FITNESS

The dumbbell jump squat is a great form of cardio exercise. This improves your cardiovascular health by lowering your blood pressure and improving bold circulation. As a result, you experience minimal risks of acquiring cardiovascular diseases, such as stroke and heart attack.

ENHANCES YOUR GRIP STRENGTH

You carry dumbbells throughout the entire exercise. This plays a vital role in strengthening your hand muscles. Furthermore, your grip strength improves. This is beneficial especially when doing exercises such as rope climbing.

ALTERNATIVES TO DUMBBELL JUMP SQUAT

MEDICINE BALL JUMP SQUAT

The medicine ball jump squat is an advancement of the basic squat. It strengthens your muscles to have balance and control. Moreover, the exercise targets your lower body muscles such as your glutes. You will need a med ball to perform this exercise.

How to do the medical ball jump squat properly:

  • Select a suitable med ball that is in line with your fitness needs.
  • Hold the med ball with both hands on your chest area. Ensure that the ball is close to your body.
  • While holding the ball, perform the jump squats. Engage your core and push your hips forwards throughout the entire exercise.
  • Perform 10 reps continuously for 3 sets.

PISTOL SQUAT

The pistol squat is a great alternative since it works your lower body muscles. You do not need any equipment to perform this exercise.

How to do the pistol squat:

  • Start with a shoulder- width stance.
  • Use both legs to squat downwards. Go as low as you can endure.
  • Once you are in the squatting position, lift one leg off the ground and extend it forwards. You can keep your hands on your waist.
  • With one leg extended, slowly rise back up then squat again. This marks a complete rep.
  • Perform about 5 repetitions on one leg then switch to the other. You can perform about 3 sets.

DUMBBELL JUMP SQUAT MISTAKES TO AVOID

FAILING TO PERFORM WARM UPS

It is important to perform warm ups before commencing the exercise. The dumbbell jump squat involves strong and complex techniques such as explosive movements and vertical jumps. Therefore, failing to do warm ups can strain your muscles since they are not loosened up. Additionally, you might experience extreme soreness after the procedure. You can perform simple warm- ups such as jump rope or glute bridges

EXCESSIVELY LEANING YOUR BODY FORWARDS

When holding the dumbbell you might lean your body forwards to promote balance and stability. However, this is counter- productive since it strains your body. Besides, you are not able to work your targeted muscles. To fix this concentrate your body weight on your heels while performing the squats.

CONCLUSION

The dumbbell jump squat is a great exercise to incorporate in your leg day routine. Moreover, it is an effective training exercise to promote body strength and to enhance your athletic performance. Performing the exercise correctly and consistently will promote massive gains in your lower body.