Squat Jump (Loaded — DB/KB/Vest)

ExtrasDBKBVest

A squat jump loaded with dumbbells, kettlebells, or a weight vest to build maximal power output against external resistance — a staple of Cal Dietz-style post-activation potentiation and French contrast training.

Demo: NSCA education series

Sets

4

Reps

3-6

Rest

1:30

Contraindications

Avoid with knee or low back pain. Keep loads light — this is a speed-power movement, not a strength movement. Excess load defeats its purpose and raises injury risk.

Setup

Hold dumbbells at sides, a kettlebell goblet-style at chest, or wear a weight vest. Feet shoulder-width.

Execution

  1. 1Squat to parallel depth while managing the added load
  2. 2Explode upward immediately, keeping the load controlled
  3. 3Extend hips, knees, ankles fully at the top
  4. 4Land softly, absorbing the extra load through bent knees
  5. 5Reset fully between reps at heavier loads

Key cues

  • Keep the load close to the body
  • Explode through the load, don't muscle it
  • Full extension at the top
  • Absorb the landing — the extra weight increases impact

Common faults

  • Load too heavy, killing jump height and turning it into a slow squat
  • Losing control of dumbbells/kettlebell on landing
  • Excessive forward lean under load
  • Rushing reps without full recovery at heavier loads

Tweaks

  • Use light-to-moderate load (10-20% of squat 1RM) to maximize power, not just weight
  • Try French contrast pairing: heavy squat followed by loaded squat jump followed by unloaded jump
  • Progress to KB front-loaded (double KB) for more front-rack demand

Regressions

Squat Jump (Bodyweight)

Progressions

Box Jump (Standard)

Muscles

Primary: Quadriceps, Glutes

Secondary: Hamstrings, Core, Forearms

Notes

Primary energy system: alactic. Central to Cal Dietz's French contrast method, pairing heavy strength work with loaded and unloaded jumps in the same session to maximize power output.

Sources

Attribution: Cal Dietz — French Contrast Method