Weighted Squat Jump with Plate
Description
The weighted squat jump with plate is a power and conditioning move. The lifter holds a weight plate at the chest, squats down, and explodes up into a jump. The added load makes the jump harder and trains lower body power along with cardio.
Muscle Group
Equipment Required
Weighted Squat Jump with Plate Instructions
- Stand tall holding a weight plate at the chest.
- Set the feet shoulder width apart.
- Brace your core and keep the chest tall.
- Sit back into a squat with the plate close to the body.
- Lower until the thighs are parallel to the floor.
- Drive through the heels exploding up into a jump.
- Jump as high as possible with the plate at the chest.
- Land softly back into a squat. Continue jumps with smooth tempo.
Weighted Squat Jump with Plate Form & Visual
Weighted Squat Jump with Plate Benefits
- Brutal power and cardio combo
- Trains explosive power
- Builds cardio capacity
- Strong functional pattern
- Useful conditioning combo
- Builds the glutes
Weighted Squat Jump with Plate Muscles Worked
- Quadriceps
- Gluteus maximus
- Calves
- Core
Weighted Squat Jump with Plate Variations & Alternatives
- Squat Jump
- Goblet Squat
- Box Jump
- Burpee
