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Dumbbell Seated Box Jump

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Dumbbell Seated Box Jump

Setup

Pick a solid box with a non-slip top that will not shift, at a height you clear cleanly from a seated start — clearly lower than the box you would use from standing. Set it about half a meter in front of a bench and clear the floor in front of and around it. Sit on the bench facing the box, holding a dumbbell to your chest with both hands.

Execution

  1. Plant both feet flat on the floor and lean your torso forward slightly to prepare for the jump.
  2. Exhale sharply and extend your hips and knees fast to jump straight up off the bench, without rocking to build momentum first.
  3. Bring both feet up and land softly on the whole foot on top of the box.
  4. Stand up fully on the box before stepping down.
  5. Step down (do not jump down), sit back on the bench and rest before repeating.
  6. Do 3-5 reps a set with 2 minutes of rest, because every rep starts from a dead seated position with the dumbbell at your chest, so there is no momentum and no free hand to catch yourself.
  7. Any rep where a foot catches the edge or you do not land cleanly on top ends the set: lower the box or drop the dumbbell, because with both hands on the weight you have no hands free to catch yourself if you come up short.

Breathing

Exhale sharply right as you jump, inhale as you settle into the seated setup. Do not hold your breath before jumping; if you have high blood pressure, heart disease, a hernia or you are pregnant, do not do this loaded jumping exercise.

Quick cues

  • No rocking for momentum.
  • Snap the hips and knees fast.
  • Land soft on the whole foot.
  • Step down, don't jump down.

Common faults

  • Fault: Rocking the torso back and forth to build momentum before jumping

    Fix: Sit still and jump using only an instant snap of the hips and knees.

  • Fault: Landing on the toes and losing balance

    Fix: Land on the whole foot with a slight knee bend to absorb the impact.

  • Fault: Jumping down off the box instead of stepping down

    Fix: Always step down one foot at a time to cut the impact on the joints.

  • Fault: Using too heavy a dumbbell, weakening the jump and making landings heavy

    Fix: Lighten the dumbbell or drop it altogether if the landings stop being soft.

Equipment

dumbbell, bench, box

Muscle groups

legs, calves, glutes