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
Cardio, Glutes, Plyometrics, Quadriceps, Shoulders
Equipment Required
Medicine Ball
Type
Cardio
Equipment
Medicine Ball
Difficulty
Intermediate
Key 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
How to perform
- 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.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Anterior Deltoid
Primary
Quadriceps
Primary