Dumbbell Split Jump

The dumbbell split jump is a lower body drill that develops explosive power and strength in the legs. This exercise also helps improve the vertical jump and builds endurance.


  1. 18_A
    Hold a dumbbell in each hand, keeping arms straight.
  2. Dumbbell Split Jump
    Push your chest out and take a large step backward, lowering your back knee toward the ground into a lunge, while keeping your front shin as vertical as possible.
  3. 18_C
    Push explosively off the ground with both feet, jumping and switching the position of your legs while in mid-air.
  4. 18_D
    Land softly in the lunge position with the opposite leg forward, then immediately start the next rep.

Trainer’s Tips

  • Make sure to jump as high as possible for maximum results.
  • Drive through the heel of the front foot when jumping.