Barbell Split Jump
Description
This exercise involves holding a barbell on your shoulders and performing split jumps, where you jump and switch your legs mid-air. It targets your legs, glutes, and core muscles, and can help improve your explosive power and balance.
Muscle Group
Equipment Required
Barbell Split Jump Instructions
- Start by standing with your feet shoulder-width apart and holding a barbell across your shoulders behind your neck.
- Take a large step forward with your right foot and lower your body into a lunge position, keeping your back straight and your front knee directly above your ankle.
- Push off with your right foot and jump up explosively, switching the position of your feet in mid-air so that you land with your left foot forward and your right foot back.
- Lower your body into a lunge position again, this time with your left foot forward.
- Repeat the jump, switching your feet back to the starting position with your right foot forward.
- Continue alternating between left and right lunges with each jump for the desired number of repetitions.
Barbell Split Jump Form & Visual
Barbell Split Jump Benefits
- Increases lower body strength and power
- Improves balance and stability
- Engages multiple muscle groups including quads, glutes, hamstrings, and calves
- Can be modified for different fitness levels by adjusting weight or height of the barbell
- Provides a cardiovascular workout
- Helps to improve explosiveness and agility
Barbell Split Jump Muscles Worked
- Quadriceps
- Glutes
- Hamstrings
- Calves
- Core
Barbell Split Jump Variations & Alternatives
- Dumbbell Split Jump
- Jumping Lunges
- Single Leg Box Jumps
- Plyometric Lunges
- Step-Up Jumps
