{"id":57331,"date":"2019-04-29T00:00:00","date_gmt":"2019-04-28T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/how-to-med-ball-squat-jump\/"},"modified":"2019-04-29T00:00:00","modified_gmt":"2019-04-28T22:00:00","slug":"how-to-med-ball-squat-jump","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/evolve\/how-to-med-ball-squat-jump\/","title":{"rendered":"How to Perform the Med Ball Squat Jump for Increased Strength, Balance and Stability"},"content":{"rendered":"\n<h2 class=\"wp-block-heading\">WHAT<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>The med ball squat jump is <strong>an excellent progression of the basic squat jump that further builds on strength, balance <\/strong><strong>and<\/strong><strong> control.<\/strong> <\/li><li>The exercise is scalable across all ability levels, using differently sized and weighted MBs, depending on whether the focus is on strength or endurance.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><br>HOW<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Choose a suitable med ball. As a guideline, aim for 5-10% of your bodyweight for speed-endurance; or 10-15% of your bodyweight for strength-endurance. Hold the med ball close to the body at chest height.<\/li><li>Keeping the med ball close to the body, begin the squat jumps. Note that height is not important \u2013 instead, focus on proper technique and establishing a consistent rhythm. <\/li><li>Keep the core engaged throughout and drive the hips up and forwards, with full extension. <\/li><li>Repeat continuously for reps or time.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><br>WHY<br><\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Compared to the regular squat jump, <strong>the use of a med ball requires more control of the balance.<\/strong> During a regular squat jump, one can correct any momentary loss of balance with little arm adjustments. When holding a med ball, you remove the use of the arms for stability; this becomes greater as the weight of the ball increases. Therefore, you will often find the core muscles to engage more during this exercise, and you will naturally maintain a lower jump height until control improves. <\/li><li><strong>There are two considerations for choosing the right weight.<\/strong> If you wish to enhance speed-endurance, then choose a ball that is 5-10% body weight, and aim for sets of 10-12 reps (or until you start to slow down). If you want to improve strength-endurance, try using a ball that is 10-15% body weight, and aim for 5-10 reps. In both cases, you should still maintain an explosive movement with good hip drive \u2013 the real difference is the rep range. <\/li><li>To mix things up, <strong>try using this exercise in between full strength exercises<\/strong>, as part of an overall high-intensity workout.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-embed-vimeo wp-block-embed is-type-video is-provider-vimeo wp-embed-aspect-4-3 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"MB squat jump\" src=\"https:\/\/player.vimeo.com\/video\/191792274?h=1b9709ca59&amp;dnt=1&amp;app_id=122963\" width=\"500\" height=\"338\" frameborder=\"0\" allow=\"autoplay; fullscreen; picture-in-picture; clipboard-write; encrypted-media\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><strong>OTHER EXERCISES:<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/how-to-perform-dumbbell-lunge\/\">HOW TO PERFORM THE DUMBBELL LUNGE FOR INCREASED STRENGTH, BALANCE AND STABILITY<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/evofitness.ch\/burpee-pull-up\/\">HOW TO PERFORM THE BURPEE PULL-UP FOR EXPLOSIVE POWER AND ENDURANCE<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>WHAT The med ball squat jump is an excellent progression of the basic squat jump that further builds on strength,&#8230;<\/p>\n","protected":false},"author":17,"featured_media":57332,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Tutorial: Medicine Ball Squat Jump for Strength and Balance | EVO Fitness","_seopress_titles_desc":"The med ball squat jump is a variation of the basic squat jump that further challenges strength, balance and stability. Here is how to perform it.","_seopress_robots_index":"","footnotes":""},"categories":[19],"tags":[140,143,167,171,443,2003],"class_list":["post-57331","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-evolve","tag-functional-training","tag-strength","tag-balance","tag-tutorial","tag-leg-strength","tag-medicine-ball-squat"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57331","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=57331"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/57331\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/57332"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=57331"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=57331"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=57331"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}