Seated Dumbbell Box Jump
Trains the Quads.
- Equipment
- Dumbbells, a box and either a box, a flat bench or an adjustable bench
- Mechanic
- Compound
- Force
- Push
- Level
- Intermediate
How to do it
- Sit on a bench or box facing a second box a step or two away, holding a light dumbbell in each hand at the sides.
- Set the feet flat on the floor about hip-width apart, shins vertical.
- From the seated position, without rocking, drive up through the legs and jump up onto the box in front.
- Land softly on the whole foot with the knees bent, dumbbells still at the sides.
- Stand up tall on the box.
- Step down, walk back to the seat and reset.
Common mistakes
- Rocking forward to get off the seat. The jump starts from a dead stop; rocking is the momentum the seat is there to remove.
- Swinging the dumbbells. They stay at the sides; swinging them adds momentum and takes the arms out of balance.
- Landing on the edge of the box. Both feet land fully on it.
- Going heavy on the dumbbells. They are there to load the jump slightly; if the jump barely clears the box, they are too heavy.