PlyometricsAdvanced
Dumbbell Seated Box Jump
A seated box jump performed holding a dumbbell at the chest. The seated start removes the countermovement and the load adds resistance, so it builds power from a dead stop.
Primary muscles
- Quadriceps
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Calves (Gastrocnemius)
- Soleus
- Lower Back (Erector Spinae)
- Sets
- 3–4
- Reps
- 3–5
- Rest
- 90–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.