Medicine Ball Squat Jump
Description
The medicine ball squat jump combines a bodyweight squat jump with a medicine ball held at your chest, reaching the ball overhead at the peak of the jump. The added weight loads the jump, increasing power demand, and the overhead reach trains explosive triple extension.
Muscle Group
Equipment Required
Medicine Ball Squat Jump Instructions
- Stand with feet shoulder-width apart, holding a medicine ball at your chest.
- Sit your hips back and down into a squat. Keep the ball at your chest.
- Explode upward by extending your hips, knees, and ankles.
- As you reach standing and jump, press the ball overhead.
- Reach the ball as high as possible at the peak of the jump.
- Bring the ball back to your chest as you descend.
- Land softly with bent knees in the squat position.
- Immediately repeat. Perform 6 to 12 reps per set.
Medicine Ball Squat Jump Form & Visual
Medicine Ball Squat Jump Benefits
- Adds loading to the squat jump
- Develops explosive triple extension
- Builds full-body explosive power
- Trains shoulder explosiveness
- Excellent for athletic conditioning
- Easy to scale with med ball weight
Medicine Ball Squat Jump Muscles Worked
- Quadriceps
- Gluteus maximus
- Hamstrings
- Calves
- Anterior deltoid
- Triceps brachii
- Core (stabilizer)
Medicine Ball Squat Jump Variations & Alternatives
- Jump Squat (bodyweight)
- Rocket Jump
- Wall Ball
- Medicine Ball Overhead Throw
- Dumbbell Squat Jump
- Goblet Squat Jump
