Arm Countermovement Pull Jump
Explosive jump training! Enhance power & coordination with this countermovement exercise. Drive up with arms for max height.
The Arm Countermovement Pull Jump is a compound exercise that mainly works the quads and glutes & hips, with help from the back and core. No equipment needed: it uses just your bodyweight.
Arm Countermovement Pull Jump Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Lats (latissimus dorsi); Deep Core (transverse abdominis)
Arm Countermovement Pull Jump Variations and Alternatives
How to do the Arm Countermovement Pull Jump
Countermovement Jump (Arms Pull) Instructions
Starting Position:
Stand upright with your feet shoulder-width apart.
Keep your arms relaxed at your sides.
**Movement 1. Initiate the Jump:
Bend your knees slightly and push your hips back, lowering your body into a quarter squat position. Make sure your chest is up and your back is straight.
As you lower into the squat, swing your arms backward, preparing for the jump.
Jump Up:
Explosively push through your heels and extend your legs to jump upward.
As you jump, swing your arms forward and upward for momentum. Your arms should move overhead as you leave the ground.
Landing:
Focus on landing softly on the balls of your feet, allowing your knees to bend slightly to absorb the impact.
Return to the starting position by standing tall with arms at your sides.
Tips for Beginners:
Start with a small jump and work on form before increasing height.
Maintain a strong core throughout the movement to aid stability.
Ensure your knees do not extend beyond your toes during the squat.
Repetitions:
Aim for 3 sets of 5-10 jumps, resting as needed between sets.
Arm Countermovement Pull Jump FAQs
What muscles does the Arm Countermovement Pull Jump work?
The Arm Countermovement Pull Jump mainly works the quads and glutes & hips, with help from the back and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Arm Countermovement Pull Jump?
None. The Arm Countermovement Pull Jump is a bodyweight exercise, so you can do it anywhere.
Is the Arm Countermovement Pull Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Arm Countermovement Pull Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Arm Countermovement Pull Jump variations and alternatives?
Similar exercises include the Arm & Hip Countermovement Jump, Deadlift & Jump, Butt-Kick Jump and Double Jump-Squat.
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