![]() ![]() This is because the core muscles are required to generate a high level of support during squat jumps. Both the rectus abdominis and external obliques work 10 times harder during squat jumps than regular bodyweight squats. The addition of a jump also increases the core challenge. “This creates a rapid onset of fatigue which helps stimulate a training response as the body adapts to improve the ability to generate this force in the future,” says Gottschall. The increase in muscle activation also drives an increase in calorie expenditure, propelling your heart rate into a higher training zone as the demand for fuel and oxygen increases. This activation accelerates the body away from the ground to overcome inertia and gravity. Gottschall explains that the jumping requires an increased rate of force production in the propulsion muscles, which are the gluteus maximus, the quads and calf muscles. The gluteus maximus was nine times more engaged, the hamstrings and quads saw ten times the activation and the calf muscles had 12 times the muscle activation. The dynamic squat jump resulted in 9 – 12 times the activity of a bodyweight squat. The difference in muscle activation was considerable. Gottschall compared a conventional bodyweight squat with a jumping squat holding a 5kg weight plate. Now, thanks to new testing by Dr Jinger Gottschall, we can see exactly how the added challenge of a squat jump benefits your muscles and transforms your fitness. We also know that when you add weight and/or a jump to your squat routine the challenge goes up a notch and you’re quickly gasping for air. Challenging all the muscles of the lower body and core, a set of squats will build strength, lift your fitness and help maximize fat burn. It’s amazing what a few inches of air can do! New testing shows that replacing bodyweight squats with weighted squat jumps can increase muscle activation by ten! Here are the facts… ![]()
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