Quads
Kettlebell Jump Squat
The Kettlebell Jump Squat is a plyometric exercise with a kettlebell for your quads. Share of the load in the Zulta muscle model: gluteus maximus 18%, quads (vastus lateralis) 16% and calves (gastrocnemius) 14%.
How to do it
- Hold one kettlebell by the horns at the chest, elbows tucked, feet shoulder-width.
- Squat down until the thighs are about parallel.
- Drive up explosively and jump off the floor, keeping the bell tight to the chest.
- Land softly and sink straight into the next squat.
Tips
- Keep the bell pinned to the chest so it does not bounce.
- Use a light bell so the jump stays explosive.
- Land quietly on the balls of the feet.
Common mistakes
- Letting the bell drift away from the chest.
- Landing with the knees caving in.
- Rounding the upper back under the weight.
Muscles worked by the Kettlebell Jump Squat
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.
Kettlebell Jump Squat alternatives
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Kettlebell Jump Squat work?
Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.
Is the Kettlebell Jump Squat good for beginners?
The Kettlebell Jump Squat is rated intermediate. If you are new, learn the Box Jump first and build up from there.
What is a good alternative to the Kettlebell Jump Squat?
For example the Box Jump, Box Step Up Jump and Broad Jump. They train mostly the same muscles, some with different equipment.
How do you make the Kettlebell Jump Squat harder?
Add weight or reps, or move on to the Depth Drop and Depth Jump.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.