Arms-crossed jump squat
Benefits Of This Exercise
- The arms-crossed jump squat offers a great cardiovascular challenge that also builds endurance, balance, and coordination.
- It works the core muscles to maintain balance and an upright position.
- The exercise improves explosiveness and power, and requires no equipment.
- It is a great choice for anyone wanting to increase their lower body strength and improve their overall athleticism.
- It is suitable for anyone, regardless of their fitness level, as it is relatively low impact.
- Regularly incorporating the arms-crossed jump squat into your routine will help you reap the benefits of increased strength, power, and agility.
- It can be done for a set amount of time or reps, making it a great addition to any fat-loss or athleticism-focused workout routine.
Step by Step Instructions For Arms-crossed jump squat
- Cross your arms over your chest.
- Position your feet at shoulder width, keeping your head up and back straight.
- Squat down, inhaling, until your upper thighs are parallel or lower to the floor.
- Using the balls of your feet, jump straight up in the air as high as possible, exhaling during this movement.
- As soon as you touch the floor again, squat down and jump again.
- Repeat for the recommended number of repetitions.
- Take caution if you have knee or back injuries, as this exercise involves impact. Do not perform if you have these injuries.
- Ensure your landings are controlled and that you land with both feet straight, with toes touching the floor first, to avoid spraining ligaments.
- Variations include performing the exercise with a barbell resting on your shoulders or holding dumbbells by your sides.
Warm Up Tips
- Warm up your body with some light cardio exercises such as jogging or jumping jacks for 5-10 minutes.
- Perform some dynamic stretches for your lower body, focusing on your quadriceps, hamstrings, and calves.
- Do some arm swings and shoulder rotations to loosen up your upper body.
- Start with a few bodyweight squats to activate your lower body muscles.
- Once you feel ready, cross your arms over your chest and position your feet at shoulder width.
- Squat down while inhaling, making sure to keep your back straight and chest up.
- Lower yourself until your upper thighs are parallel, or lower, to the floor.
- Press mainly with the balls of your feet and explode into a jump, using your thighs as springs.
- Exhale during the jump and focus on reaching the highest height possible.
- As you land, immediately go back into a squat position and jump again.
- Repeat the exercise for the recommended amount of repetitions.
- Remember to maintain control during your landings and keep your feet straight.
- If you have any knee or back injuries, avoid this exercise to prevent further damage.
- For added intensity, you can perform this exercise with a barbell on your shoulders or holding dumbbells by your sides.
Arms-crossed jump squat Safety Tips
- Before starting the arms-crossed jump squat, make sure to warm up your muscles with some light cardio exercises and dynamic stretches.
- Ensure that you have enough space around you to perform the exercise safely without any obstacles.
- If you have any knee or back injuries, it is important to avoid performing this exercise as it involves impact that can worsen your condition.
- Keep your head up and back straight throughout the exercise to maintain proper form and prevent any strain on your neck or back.
- Position your feet at shoulder width to maintain stability and balance during the movement.
- As you squat down, make sure your upper thighs are parallel or lower to the floor to engage your leg muscles effectively.
- During the jumping phase, focus on pressing mainly with the balls of your feet to maximize the power and height of your jump.
- Exhale as you jump up in the air and inhale as you squat down to maintain a steady breathing pattern.
- When landing, ensure that your feet touch the floor first with your toes pointing straight to prevent any potential sprained ligaments.
- Control your landings to minimize the impact on your joints and muscles.
- If you find it too challenging to perform the arms-crossed jump squat, you can modify the exercise by using a barbell on your shoulders or holding dumbbells by your sides