In this article, I’ve shared a 30-minute explosive dumbbell workout that will help increase your jumping ability and endurance over time.
Whether you’re an athelete looking to enhance your jump or a fitness freak who wants to get shredded, integrating the dumbbell jump exercises in your plyometric training regime can help you reach your goal faster.
30-Minute Explosive Dumbbell Workout to Boost Your Plyometric Performance
- Sumo Squat Pulses (warm-up): 20 reps x 2 sets, 45-second rest in between.
- American Swing (warm-up): 10 reps x 3 sets, 60-second rest.
- Drop Squat Jump: 6 reps x 6 sets, 1-minute rest
- Jumping Lunges: 5 reps per leg x 3 sets, 1-minute rest
- Vertical Jump: 6 reps x 6 sets, 1-minute rest
- Dumbbell Jump Clean: 6 reps x 3 sets, 1-minute rest
1. Sumo Squat Pulses
Grab a dumbbell and stand in the wider stance with your toes pointing out. Bend your elbows and hold the dumbbell close to your chest. Lower into a squat until your thighs and glutes are aligned. Now, instead of coming back up all the way, only come halfway up and pulse up and down a few inches 20 times.
Benefits: Squat pulses are not a plyometric exercise, but they can be used as a warm-up to increase body temperature and prepare for high jumps.
2. American Swing
Grab a dumbbell with your hands and stand upright with your feet two times wider than hip-width and your arms straight between your legs. Brace your core, bend your hips, and let the kettlebell pass through your thighs. Drive through your heels and swing the dumbbell against you until your arms are straight upward.
Benefits: The dumbbell American swing is a high-intensity exercise that activates multiple muscles throughout the body (primarily the posterior chain), increases explosive strength and helps you perform better during the jumping workout.1 Lake, Jason P, and Mike A Lauder. “Kettlebell swing training improves maximal and explosive strength.” Journal of Strength and Conditioning Research vol. 26,8 (2012): 2228-33. doi:10.1519/JSC.0b013e31825c2c9b
3. Drop Squat Jump
Hold one dumbbell in each hand, and stand upright with your feet hip-width apart. Lift your ankles (like calf raises), then drop into a squat, and then jump explosively as high as possible. Land on your feet and repeat.
Benefits: The drop squat jump is primarily a plyometric exercise that improves explosiveness, agility, vertical jump height, and overall athletic performance.
4. Jumping Lunges
Grab one dumbbell in each hand and stand straight with your feet together. Keep your arms straight at your sides, back straight, and chest up. Jump explosively as high as you can, then land into a lunge. Return to the starting point and repeat 5 reps per leg.
Benefits: Jumping lunges strengthen almost every muscle in the lower body and help improve coordination, timing, and synchronization of muscle activation, all of which are essential for an effective vertical jump.
5. Vertical Jump
Grab one dumbbell in each hand and stand straight with your arms by your sides. Keep your back straight, core tight, and posture upright, and then jump as quickly and high as possible. Land on your feet and then repeat.
Benefits: The dumbbell vertical jump helps improve jump height, agility, and power.
6. Dumbbell Jump Clean
Hold one dumbbell in each hand, and stand straight with your feet hip-width apart. Keep your arms straight at your sides with your palms facing each other. Push your hips back, bend your knees slightly, and lower the dumbbell until the weight reaches your knee level. Now, jump high and clean the dumbbells over your shoulder. Do 4 sets of 5 reps with a 1-minute break.
Benefits: Jump Clean is a total body explosive exercise that develops rapid force production, enhances the muscle’s ability to generate force quickly, and helps improve overall athletic performance.
How Often Should You Perform Dumbbell Plyometric Exercises?
You can perform two sessions of 30-minute dumbbell explosive workout per week along with your typical plyometric routine. However, the frequency mostly depends on your goal and experience level. So, it is up to you to decide whether you should do it once or thrice every week.
Wrapping It Up
Many athletes who participate in sports that involve jumping high aim to improve their agility and jump height.
Scaling up your jump height is possible through a planned workout, consistent practice, and professional guidance.
I recommend seeking professional help to enhance your jumping ability if you’re in jumping sports.
However, if you’re an amateur and train by yourself, performing the above workout can help improve your performance over time.
References
- 1Lake, Jason P, and Mike A Lauder. “Kettlebell swing training improves maximal and explosive strength.” Journal of Strength and Conditioning Research vol. 26,8 (2012): 2228-33. doi:10.1519/JSC.0b013e31825c2c9b
