How to do 180 Jump Squats | Correct Form & Routines
When it comes to gaining strength and generating muscle hypertrophy, one of the basic multi-joint exercises is the squat Jump, but when it comes to gaining power and increasing our level of vertical jump, a good variant is the jump squats (SAHIL FITNESS) .
Introduction to 180 Squats Jump
The jump squats are an excellent tool to increase the power of our lower body, thus ensuring that the athlete is able to exceed their maximum heights in vertical saint.
Also read: How to Perform a Side Lunge
In order to increase our muscular power, we must improve the production of force and the speed of movement , either individually or in combination. In this case, thanks to the jump squats, we can improve in a combined way.
Recent research studies have shown that jump squat training at low to moderate intensities (roughly up to a 30% load of 1RM) can improve muscle power in jumping activities .
In addition to this, they provide a greater gain in terms of muscle power if we compare it with specific resistance training or with plyometric training, they can even be as effective as the combination of both.
What are jump squats?
There is no standard that defines the movement of jump squats, but we could say that they describe the movement as a maximum vertical jump initiated after a controlled eccentric descent , until the thighs are parallel to the ground.
There are different variants of jump squats that differ in some points of the technique to be applied. There is some controversy on the depth and speed of the eccentric phase that must be applied to be effective and safe.
To load the weight in the performance of this type of squat, we can use different tools : bar, dumbbells, weighted vests, etc. Depending on the athlete and the comfort when performing the exercises we can use one or the other.
According to a recent study published in the “Journal of Australian Strength and Conditioning”, jump squats using the free weight bar produced greater power gains compared to the Smith machine.
Muscle Groups while Doing Squats
- Quadriceps
- Hip Flexor
- Bottocks
How to do 180 jump Squats
- Stand with your feet slightly wider than your shoulders, toes pointing slightly outward, and sit down.
- Push through your heels to jump up, turning 180 degrees to the left.
- Land on your toes with your knees slightly bent and squatting.
- Quickly jump up, turn right, and return to the squat.
- Repeat until the game is complete
What is the Correct Way to Do 180 Squat Jumps?
Keep your breathing pattern smooth and consistent, and keep your back aligned by keeping your chest up and your hips back. Put pressure on the heels of your feet to jump, and land gently on your toes and balls of your feet with your knees slightly bent. As you squat, don’t let your knees extend past your toes and squeeze the center as you jump again.
Jump Squats Benefits
The 180 jump squat is a plyometric movement that fully engages the lower body and core and helps build strength, speed, and increased aerobic capacity. This exercise helps tone your legs and glutes, improves core strength, and encourages weight loss.
How many sets and reps of 180 Squat Jump should you do?
Practice doing jump squats and 180 ankle jumps first. Once you are comfortable with your form, put the two movements together and do 2-3 sets of 30 seconds of the 180 squat exercise.
Jump Squats Step-by-Step Example
Jump Squat Conclusions
After this little analysis on jump squats , it should be noted that it is a great exercise to develop muscle power in our lower body . Depending on our sport discipline, we will be more interested in focusing on strength / speed or speed / strength.
Regarding the tools to use, there are not many studies that support a very noticeable improvement using one or the other. However, its execution with a bar predominates , despite being the form that implies the least security.
