Upper legsDumbbellIntermediate
Dumbbell Seated Box Jump
Sit on a bench holding a dumbbell at your chest, then extend the hips and knees to jump onto the box. Absorb the landing by bending hips and knees.
- Difficulty
- Intermediate
- Type
- Plyometrics
- Mechanic
- Compound
- Force direction
- Push
- Muscles
- 4
Form sequence
01 · start
Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.
02 · jump
Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
03 · land · Key step
Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
04 · return
Step down and return to the starting position.
