Arm Countermovement Pull Jump
Explosive jump training! Enhance power & coordination with this countermovement exercise. Drive up with arms for max height.
Muscle Groups
Primary
Secondary
Instructions
Countermovement Jump (Arms Pull) Instructions
Starting Position:
Stand upright with your feet shoulder-width apart.
Keep your arms relaxed at your sides.
**Movement 1. Initiate the Jump:
Bend your knees slightly and push your hips back, lowering your body into a quarter squat position. Make sure your chest is up and your back is straight.
As you lower into the squat, swing your arms backward, preparing for the jump.
Jump Up:
Explosively push through your heels and extend your legs to jump upward.
As you jump, swing your arms forward and upward for momentum. Your arms should move overhead as you leave the ground.
Landing:
Focus on landing softly on the balls of your feet, allowing your knees to bend slightly to absorb the impact.
Return to the starting position by standing tall with arms at your sides.
Tips for Beginners:
Start with a small jump and work on form before increasing height.
Maintain a strong core throughout the movement to aid stability.
Ensure your knees do not extend beyond your toes during the squat.
Repetitions:
Aim for 3 sets of 5-10 jumps, resting as needed between sets.