CoxasBarraIntermédio

Weighted Jump Squat

Rack a lightly loaded barbell across your shoulders, dip into a partial squat, then instantly reverse and explode off the ground through hips, knees and ankles. Absorb the landing with your legs.

Dificuldade: Intermédio
Tipo: Força
Mecânica: Composto
Força: Empurrar
Músculos: 5

Sequência

01 · load
Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
02 · start position
The weight should be light enough that it doesn't slow you down significantly. Your feet should be just outside of shoulder width with your head and chest up. This will be your starting position.
03 · jump
Using a countermovement, squat partially down and immediately reverse your direction to explode off of the ground, extending through your hips, knees, and ankles. Maintain good posture throughout the jump.
04 · landing
As you return to the ground, absorb the impact through your legs.

O que trabalha