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Build All Day Leg Power With This One Exercise

Today I am going to talk about one of my favourite exercises.

An exercise that most have a love/hate relationship with, and for good reason.

They hate doing them, but love the results.

So what is it?

It’s the Kettlebell Jump Squat, where you hold a kettlebell on your back and you jump. A lot.

Why is it effective? It asks the legs, the quads in particular, to pump out a shed load of power over and over again.

It looks like this:

This video is from when I was competing in kettlebell sport. Because of this drill, my legs never failed me in the sport.

It’s also a staple of world renowned Kettlebell Lifter Denis Vasilev who talks about it here:

View this post on Instagram

A post shared by DenisVasilev (@denisvasilevkbsport) on Jul 14, 2019 at 12:45am PDT

Is it just limited to Kettlebell Sport?

No, I believe this is a drill that would benefit all within the martial arts community. Squatting full range can be a way to armour plate the knees, and the jump squat is a way to develop energy system appropriate muscle and strength in the quads, hamstrings, glutes and calves.

Vasilev talks about sets of 30 reps. I usually do 4 sets of 15-20, or I’ll have them as part of a circuit with other exercises using 30-45 second work intervals.

Be sure you have no knee issues before trying these, and be conservative with the weight you choose. But if you’re a BJJ or Judo player, I think you’ll very quickly come to appreciate the benefits of these.


Dave Hedges

Did you know I now have a podcast running? Check it out here:

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