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Friday, March 14, 2014

Today's feature exercise: Dumbbell Jump Squats

Here is today's Feature Exercise Available in many Sports Specific Programs of the US Sports Online Strength and Conditioning System:

Grasp a dumbbell with each hand (both dumbbells should weigh the same). Stand up straight, place your feet shoulder width apart, and bend your knees slightly. Keep your feet flat on the floor and turn your toes out slightly. Keep your back tight and your chest out throughout the entire exercise. Keep your head and neck in line with your torso so that you are looking forward. Hang your arms directly at your sides. Rotate your palms so that they are facing inward toward each other. Keeping your feet flat on the floor, sit your hips back (like you are going to sit in a chair), bend your knees, and lean forward slightly at your waist. Breath in during this phase of the exercise. You will lower yourself fairly quickly. Lower yourself until your knees are bent approximately 90 degrees. At this point, your knees should be directly over your toes, your hips should be sitting back, and your chest should be directly over the middle of your thighs. Now, you will immediately jump straight up. Breath out during this phase of the exercise. Upon landing, immediately begin your next repetition.

View a video of this exercise
Nathan Lewis CSCS
US Sports Online Strength and Conditioning
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