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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

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Exercises/Seal Jack
HIITBeginner

Seal Jack

A jumping jack where the arms open and clap horizontally in front of the chest. Adds upper-back and chest engagement to a warm-up drill.

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Primary muscles

  • Cardiovascular System
  • Rear Delts
  • Chest (Pectoralis Major)

Secondary muscles

  • Rhomboids
  • Calves (Gastrocnemius)
  • Hip Abductors
  • Adductors
Sets
2–4
Duration
30–60 sec
Rest
15–30s

How to perform

Seal Jack movement

Main muscles working (thicker lines)

Starting position

Stand tall with feet together and arms extended in front at shoulder height, palms together.

  1. 1

    Jump your feet out wide while opening your arms out to the sides.

  2. 2

    Squeeze your shoulder blades together at the open position.

  3. 3

    Jump your feet together while clapping your hands in front of your chest.

  4. 4

    Repeat at a steady rhythm.

Breathing: Breathe rhythmically in time with the jumps.

Coaching tips

  • Open the chest wide

  • Arms at shoulder height

  • Soft landings

Common mistakes

  • Letting the arms drop below shoulder height

  • Landing heavily

  • Shrugging the shoulders

Safety notes

  • Keep arm swings controlled if you have shoulder discomfort.

Details

Body parts
Full Body · Shoulders
Equipment
Bodyweight
Movement
Conditioning · Jump
Exercise type
Conditioning
Training goals
Conditioning · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Variations

  • Jumping JackBeginner→

Similar Exercises

  • Star JumpIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.