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Cardio Intermediate

Barbell Split Jump

Abs Glutes Hamstrings Quadriceps Hip Flexors Barbell
Barbell Split Jump
The barbell split jump is a loaded plyometric exercise where you place a barbell across your back and perform alternating jumping split squats — switching legs in mid-air on each rep. It builds explosive single-leg power under load. It is an advanced exercise demanding excellent split squat technique first. Muscle Group Calves, Cardio, Glutes, Plyometrics, Quadriceps Equipment Required Barbell
Type
Cardio
Equipment
Barbell
Difficulty
Intermediate

Key Benefits

  • Builds explosive single-leg power under load
  • Develops athletic explosiveness
  • Trains balance under load
  • Carries over to sprinting and jumping
  • Time-efficient leg power exercise
  • Excellent for sport-specific training

How to perform

  • Set a barbell at upper-back height in a power rack. Step under it and place it across your upper traps.
  • Unrack the bar and step away from the rack.
  • Step into a split-stance lunge — right foot forward, left foot back, both knees bent at 90 degrees.
  • Brace your core hard.
  • Explode upward by driving through your front foot.
  • While airborne, switch your legs — left foot forward, right foot back.
  • Land softly in the lunge position with bent knees.
  • Immediately explode into the next jump. Use light weight (start with empty bar).
FRONT VIEW
Front
BACK VIEW
Back
Abs
Primary
Glutes
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary
Calves
Secondary

Dumbell Sumo Romanian Deadlift

This exercise involves using a barbell to perform a Romanian deadlift with a sumo stance, which targets the hamstrings, glutes, and lower back muscles. The lifter stands with a wide stance and the barbell is held with an overhand grip, then lowered down to the ground while keeping the back straight and the knees slightly bent. The movement is then reversed to return to the starting position.

Intermediate