Exercise Library

Jumping Quarter Squat



AKA Jump-up, jumping squat

The jumping quarter squat is an exercise that trains explosiveness for the squat, the jerk, and the pulls of the snatch and clean.
 
 
Execution
 
Perform a quarter back squat holding the bar tightly against your body to prevent it from moving. Immediately change directions at a quarter squat depth and drive up as aggressively as possible into a maximal vertical jump. Perform subsequent reps without pausing—absorb the jump by immediately squatting down into the next rep.
 
 
Notes
 
Be careful of maintaining proper posture and balance—it will be natural to shift and jump forward. Each jump should be a maximal effort.
 
 
Purpose
 
The jumping quarter trains explosiveness in the legs that will transfer to lift speed, power and even strength. Heavier weights can be used than in the back squat jump, and it adds the need to absorb the weight and train the elasticity in the bottom that the jumping squat does not have.
 
 
Programming
 
Sets of 3-5 reps with weights of about 50-75% of the lifter’s best back squat are usually appropriate. The weight should be such that a legitimate jump is possible.  
 
 
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