Build Explosive Power with the Dumbbell Squat Jump Pyramid

11 Aug

Dumbbell Squat Jump

Here’s a simple but challenging, triple-extension “finisher” we use for some of our athletes at Athletic Performance Training Center to build and develop leg drive and lower-body explosive power.

Here’s how to perform our Dumbbell Squat Jump Pyramid:

  • Grab a pair of 15 lb. dumbbells and do five (5) squat jumps
  • Immediately grab a pair of 20 lb. dumbbells and do four (4) squat jumps, followed by
  • 25 lb. dumbbells – three (3) squat jumps
  • 30 lb. dumbbells – two (2) squat jumps
  • 35 lb. dumbbells – one (1) squat jump
  • Repeat two (2) squat jumps with 30 lb. dumbbells
  • Three (3) squat jumps with 25 lb. dumbbells
  • Four (4) squat jumps with 20 lb. dumbbells
  • Finish with five (5) squat jumps with 15 lb. dumbbells

As your dumbbell weight increases, your repetitions decrease, until you do one rep with your heaviest dumbbell.  Then you reverse the process, decreasing dumbbell weight and increasing repetitions, until you reach the weight and reps with which you started.

Observe proper squat jump technique, as follows:

  1. Stand with your feet shoulder-width apart and dumbbells at your sides.
  2. Start by doing a regular squat, then engage your core and jump up explosively.
  3. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible (which requires control) and proceed to the next repetition.

You can adjust the weight of the dumbbells – lighter or heavier – to meet your needs.  For example, a lower-intensity (lighter dumbbells) pyramid might look like this:

Body weight – 3 lb. – 5 lb. – 8 lb. – 10 lb. – 8 lb. – 5 lb. – 3 lb. – body weight

Get STRONGER, Get FASTER!

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