Barbell Jump-Squat

1. Start by placing a loaded barbell on your upper back, gripping it with your hands slightly wider than shoulder-width apart. Stand with your feet shoulder-width apart.

2. With your core braced, lower into a squat position by bending at the knees and hips, keeping your back straight and chest up. Lower down until your thighs are at least parallel to the floor.

3. Explosively extend your hips, knees, and ankles to launch yourself off the ground into a jump. It's very important to ensure you push through the entire foot and not just the toes to avoid imbalances and ensure maximum power.

4. Land softly on the balls of your feet and immediately descend back into the squat position, absorbing the impact with your muscles rather than your joints.

5. Reset and prepare for the next repetition. Aim for controlled, measured jumps, focusing on form rather than height to avoid injury.

6. Perform the desired number of repetitions and sets, resting as needed between sets.

Safety Tips: - It's important to perform the Barbell Jump Squat using a weight that allows you to maintain proper form throughout the exercise. - Always warm up thoroughly before starting any plyometric exercise to reduce the risk of injury. - If you're new to this exercise, you might want to practice the movement without weights first or with a lighter barbell to get a feel for the correct technique. - Make sure to use a squat rack with safety bars at an appropriate height in case you need to drop the barbell during the exercise.

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