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DB Jump Squat

Body Position: 
  1. Stand straight, holding dumbbells in both hands, straighten arms so that dumbbells are outside the legs
  2. Bend knees to 90˚, lean back and flex hips until upper body is horizontal to the ground
  3. Keep back straight by keeping the head up, pushing chest out and shoulder blades up 
  4. Now, keep the weight on the heels, push explosively vertical through the heels by extending hips forward, landing again in neutral position

Pre-Requisite Exercises

Targeted Muscles

  • Quadriceps
  • Hamstring
  • Gluteals
  • Calves  

Stance & Grip

  • Neutral stance, feet are parallel and shoulder-width apart
  • Arms are outside the legs, grabbing the bar, palms facing down

RECOMMENDED LINKS

Positions: 
Jump Squat_Starting
Jump Squat_Ending
Common Errors: 

The weight is placed on the toes.
The upper body remains convexly curved.