Dumbbell Box Jumps

How To Do Dumbbell Box Jumps Correctly

Dumbbell Box Jumps are a plyometric jumping exercise that improves leg power, athleticism, and primes the nervous system to get stronger.

If you’re new to box jumps, use just your bodyweight in the beginning, then consider progressing up to holding a pair of light dumbbells.

To get started:

1. Hold pair of dumbbells down by your sides with your palms facing in.
2. With your feet hip width apart, stand in front of a sturdy box, step, or platform that is approximately 18 inches, then progress up in height when you get more comfortable with this exercise.
3. To begin the jumping sequence, load your hips by bending at the waist, lean forward, and bend your knees.
4. Explode up by pressing your feet through the ground and extending your hips.
5. While you’re in the air, bend your elbows to raise the dumbbells to the front rack position as you land on the box.
6. Land softly on the box with the same bend in the knees as your starting position to reduce the impact on your knee and hip joints.
7. Once you stick the position, step back off the box to get back into the starting position.
8. Repeat.

Primary Muscles Worked

Box Jump Variations

• Seated Box Jumps
• Box Jumps
• Depth Box Jump