Empty Stance Jump Switch
Starting Posture
Stand with feet hip-width apart and arms by your sides.
How to Exercise
Jump up explosively, switching your feet in mid-air so that you land with the opposite foot forward. Repeat the jump switch movement continuously.
Breath Control
Exhale as you jump up, and inhale as you land.
Common errors
Leaning too far forward or backward while jumping can throw off your balance. Make sure to keep your weight centered and distribute it evenly between both feet.
Weights
No weights are needed for this exercise as it is bodyweight-based.
Grips
N/A
Variations
To make the exercise more challenging, try increasing the height of your jump or adding a tuck jump at the switch. For a low-impact option, perform the movement at a slower pace or eliminate the jump by stepping one foot back and forth instead.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Focus on landing softly and quietly to reduce impact on your joints. Keep your core engaged throughout the exercise to maintain stability.
Cautions
Avoid locking your knees when landing to prevent injuries. Start with small jumps and gradually increase intensity as your strength and power improve.