Weighted Sumo Jumps
Starting Posture
Stand with your feet wider than shoulder-width apart and toes slightly turned out. Hold a dumbbell in each hand with your arms by your sides.
How to Exercise
Bend your knees and lower your body into a sumo squat position. Explode upward, driving through your heels and extending your hips as you jump off the ground. Land softly back into the sumo squat position.
Breath Control
Inhale as you lower into the sumo squat position, exhale as you jump up.
Common errors
Leaning too far forward or letting your knees collapse inward. Not fully extending your hips at the top of the jump.
Weights
Use dumbbells or kettlebells to add resistance to the exercise.
Grips
Hold the dumbbells with an overhand grip by your sides.
Variations
To increase difficulty, you can hold heavier weights or perform the exercise on an unstable surface like a BOSU ball. To decrease difficulty, you can perform bodyweight sumo jumps without weights.
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
Make sure to keep your chest up and core engaged throughout the exercise. Land softly to minimize impact on your joints. Focus on explosive power in the jump.
Cautions
Avoid letting your knees collapse inward during the jump. Start with a lighter weight to ensure proper form before increasing the resistance.