Dumbbell Seated Box Jump

How to perform

1. 01Position a box a couple feet to the side of a bench. Hold a dumbbell to your chest with both hands and seat yourself on the bench facing the box. This will be your starting position.
2. 02Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
3. 03Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
4. 04Step down and return to the starting position.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.