Dumbbell Seated Box Jump

Technique

How to perform Dumbbell Seated Box Jump

1. Place a bench behind a plyometric box so you can sit facing the box with room to plant both feet.
2. Sit on the bench and hold one dumbbell against your chest with both hands.
3. Plant your feet and lean your torso forward enough to load your legs for the takeoff.
4. Extend through your hips, knees and ankles to jump upward and forward onto the box.
5. Land with both feet on the box, bending your hips and knees to control the landing.
6. Step down, return to the bench and reset before the next jump.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis.