jump squats with weights


do jump squats with weights make any sense?
meaning the risk of injury landing with a loaded barbell on the spine?

Do jump squats with no load for reps (20-25) make any sense?

Or should i just stick to oly lifts instead?


Everything is arguable. I know there are several studies that show the efficacy of jump squats and low to medium reps (less than 10) with 30% of max.

-So jump squats make sense as long as it is light weight (30% or less).

-Jump squats with no load would be ok but I don’t know why you would do such high reps if you’re looking for starting strength or explosive strength.

Horizontal bounds (repetitive long jumps, taking off again from where you land) over >20m make sense for Max V. You can see some of Verkhoshansky’s research early in the Lactate Threshold Thread. Repetitive jump squats don’t make much sense to me except for endurance jumping. Not for sprinting.

For ballistic training, there is a benefit over either conventional strength or plyometric programs, and you can see some results in this paper from the IAAF San Juan Regional Center:


“Wilson et al. (1993) compared all
three methods of of training (traditional
resistance training, ballistic
resistance training, and plyometric
training) in recreational athletes with
at least 1 year of resistance training
experience. After 10 weeks of training,
the ballistic resistance group
showed improvements in a greater
number of variables tested – jump
height, isokinetic leg extensions, 30-
m-sprint time, and peak power on a
6-sec cycle test – than either the traditional
resistance training or plyometric
training groups.”

These results were for ballistic CMJ training with light weights.

How does one correctly perform a jump squat? (ie the landing and transition from one rep to the next)

A lot of single leg stuff in the article I’d avoid!

Jump squats with a bar can trash your spine and I’d avoid them. Why not get the extra load by jumping off a box? (two leg only!)

even with 10-50% of bw.

A coach friend of mine was driving to practice and suddenly couldn’t move his foot to the brakes and crashed. After ruling out a stroke, the drs realized he’d trashed his upper spine with jump squats over time and was now paying the price.
If you don’t have to do it, well??

I hope ur joking.

What are your thougths about elite athletes doing jump squats with barbell?
Verkhoshanksi’s latest book “A practical manual for coaches” has several programs that use them quite a lot…

he already stated how he felt about that drill.

jump squats are the most hidious workout ive seen, performed wrong and looks down right

pick iether squat or free body jumps…

and iam good a squats, please be careful…


jump squats can be beneficial in developing strength and power but you dont have to do it with a barbell on your back which i agree with charlie can be potentially very dangerous. you can use a dumbell held neard the chest with both hands. the idea of jump squats isnt to load on the weight it is to move rapidly with a load so most of us arent gunna need more than 50 lbs to get the benefit of the excercise.

Kelly Baggett uses jump squats, with loads <40% for sprinters.

A light weighted vest wouldnt hurt would it? Thats what I used when I did do jump squats in my workouts. It would still be loading in the spine, but not much of a load.

i have been during jsq for years and never had any injuries while performing the movement. i think all movements can be dangerous if perform wrong, even a barbell curl.

When people mention jumps squats, are they refering to what is really a quater jump squat?
Becuase any ime I’ve seen them on a website video, they have only ever showed quater squat depth in the jump.

I remember a study which showed a slight slowing down of times over 20m in the group that utilised jump squats.

The weighted quater jump squat version seems like a waste of time to me. The closer you get to resembling an atletic activity, the less you should use added weights in my opinion. Partly from the point of how your posture is differant when holding weights. If you have bar on shoulders the spinal compression is extreeme when doing the faster quater depth jumps.
Why don’t you just jump up and down without the xtra weight?

Niether do I like the deeper jump squat versions, as they slow down the whole eccentric- isometric - concentric work in order to “cushion” the forces. All they seem to teach, is to be able to “spread” the “big contractions”
over more of the range of the movement. This does not increase the peak forces or “sharpness” of the amortisation phase for sprinting in my opinion.