Barbell Split Jump Exercise Guide
Exercise Profile
- Target
- Quadriceps
- Equipment
- Barbell
- Body Part
- Plyometrics
- Primary Muscle
- Quadriceps
- Secondary Muscles
- Gluteus Maximus, Calves
- Intensity
- medium
- Category
- cardio
- Skill Level
- intermediate
- Estimated Calories
- 7
- Alternate Names
- Barbell Jump Split
How to: Barbell Split Jump
- Stand with your feet shoulder-width apart, holding a barbell across your shoulders.
- Bend your knees and lower your body into a split stance.
- Jump explosively from this position, switching your legs in mid-air.
- Land softly with your opposite foot forward, ensuring to absorb the impact.
- Repeat the movement for a specified number of repetitions.
Common Mistakes
- Landing with locked knees, which can cause injury.
- Not maintaining proper alignment with the knees over the ankles.
- Jumping too high without focus on form.
Modifications
- Perform the jump with lighter weights or without the barbell.
- Use a softer surface to jump on for better shock absorption.
Tips
- Keep your core engaged throughout the movement.
- Ensure that your front knee does not go past your toes during the jump.
- Use a controlled motion when landing to avoid injury.
Barbell Split Jump Alternatives
Tags
plyometrics
cardio
strength
quadriceps
glutes
jumping