Legs Focus

Barbell Jump Squat

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Coach Notes

Coach Take

Explosive lower-body training for speed, power, and intent.

Make It Easier

Bodyweight Jump Squat

Level It Up

Trap Bar Jump Squat

Build Size

Build power: 6 x 3 fast reps, rest 90-150s

Build Skill

5 x 2 crisp reps

Attribute Breakdown

Muscle

Legs

LOWER-BODY DOMINANT EFFORT FOR POWER AND STABILITY

Equipment

Barbell

BARBELL LIFT: STABLE LOAD, BIG STRENGTH POTENTIAL

Movement

Push

PUSH ACTION: YOU DRIVE THE LOAD AWAY FROM YOUR BODY

Pattern

Squat

SQUAT PATTERN BUILT ON KNEE BEND AND LEG DRIVE

Reps

6 12

MID-REP RANGE FOR SIZE, CONTROL, AND SOLID INTENSITY

Goal

Endurance

PRIMARY GOAL IS REPEATABLE OUTPUT AND WORK CAPACITY

Ego

High

HIGH EGO: BIG NUMBERS, BIG RISKS, BIG CONFIDENCE

Related Exercises

Barbell Bench Front SquatBarbell Clean-grip Front SquatBarbell DeadliftBarbell Glute Bridge Two Legs On Bench (male)Barbell Good MorningBarbell Narrow Stance SquatBarbell One Arm Side DeadliftBarbell Seated Calf Raise

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