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ID: Dumbbell_Seated_Box_Jump

Dumbbell Seated Box Jump

LEVEL: intermediate
Dumbbell Seated Box Jump

PROTOCOL SPECS

  • CATEGORYplyometrics
  • MECHANICcompound
  • FORCEpush
  • EQUIPMENTdumbbell

MUSCLE ENGAGEMENT

PRIMARY TARGETS

quadriceps

SECONDARY TARGETS

calvesgluteshamstrings

EXECUTION PROTOCOL

  1. Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.
  2. Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
  3. Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
  4. Step down and return to the starting position.