The Ring Jump Squat is an excellent plyometric exercise that builds explosive power and high conditioning levels. The Rings allow you to perform each rep at an angle, giving you the ability to use more power than a standard bodyweight Jump Squat. Ease into this exercise, ensuring that your joints are able to cope with the stress of explosive force and landings.
Strength, Power, Conditioning
Body Parts Used:
Legs, Gluteals, Core, Calves
Stand with your legs at shoulder width apart. Hold the rings with your arms fully extended, and lean back at a 45-degree angle from the ground.
Drop your hips towards the ground, bending at the knees. Try to keep your shins completely vertical as you squat.
Explode off the squat and jump into the air at a 45 degree angle, keeping your arms fully extended throughout the duration. Land on the balls of your feet, absorb the impact with your legs, and drop your hips into the next rep.
It is important that you absorb the impact of the landing with your entire body. Landing hard will cause stress on your ankles, knees, and hips.
Mark de Grasse is the owner of MyMadMethods.com, My Mad Methods Magazine, and My Mad Methods Productions. In addition to being a certified trainer specializing in kettlebells and bodyweight training, Mark is also the chief editor and designer of both the website, magazine, and My Mad Methods Productions DVDs. Find out more.