How To: Weighted Squat Hops

Performing squat hops while holding a medicine ball is an excellent way to add intensity and engage multiple muscle groups, including your legs, core, and arms. Here's a step-by-step guide on how to perform this exercise:

1. Choose the Right Medicine Ball: Select a medicine ball that is appropriate for your fitness level. Start with a lighter weight if you're new to the exercise or gradually increase the weight as you become more comfortable.
2. Warm Up: Before starting any exercise, it's essential to warm up your body to prevent injuries. Perform a few minutes of light cardio, such as jogging in place or jumping jacks, to get your heart rate up and your muscles warm.
3. Proper Form:
   • Stand with your feet shoulder-width apart, holding the medicine ball with both hands in front of your chest.
   • Engage your core muscles and keep your chest up, shoulders back, and back straight throughout the exercise.
   • Maintain a slight bend in your knees as you prepare to perform the squat hops.
4. Perform the Squat:
   • Lower your body into a squat position by bending your knees and pushing your hips back, as if you're sitting back into a chair.
   • Keep your weight on your heels and lower your body until your thighs are parallel to the ground or as low as you can comfortably go while maintaining proper form.
   • Ensure that your knees do not extend beyond your toes and that your back remains straight.
5. Add the Hop:
   • From the squat position, explosively jump upward, pushing through your heels and extending your hips, knees, and ankles simultaneously.
   • As you jump, raise the medicine ball overhead, extending your arms fully.
   • Aim to jump as high as you can while maintaining control and balance.
   • Land softly on the balls of your feet, immediately lowering back into the squat position to prepare for the next repetition.
6. Repeat:
   • Complete the desired number of repetitions, aiming for 8-12 repetitions per set, depending on your fitness level and goals.
   • Start with 2-3 sets, gradually increasing the number of sets and repetitions as you progress.
7. Cool Down: After completing your sets, take a few minutes to cool down by performing light stretching exercises to help reduce muscle soreness and improve flexibility.

Remember to listen to your body and modify the exercise as needed to suit your fitness level and any existing injuries or limitations. If you're unsure about performing squat hops with a medicine ball, consider consulting a fitness professional for guidance and assistance.

---

Please like, follow, and share!