Procaryote
Knee · Strengthening

Controlled Landing Jump with Kettlebell

Controlled landing jump with kettlebell, 3 sets, 8 repetitions

Illustration of the Controlled Landing Jump with Kettlebell exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Stand holding a kettlebell in front of you, knees slightly bent, weight on the forefoot. Perform a jump while keeping the trunk stable, then land by flexing the hips, knees, and ankles in a controlled manner to absorb the impact. Ensure your knees remain aligned with your feet and your pelvis is well controlled upon landing.

Tips: Keep your gaze straight ahead to maintain balance, contract the core muscles to stabilize posture, and avoid letting the knees cave inward upon landing.

Progression: Gradually increase the jump height or the kettlebell weight as you master the technique and the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
kettlebell
Starting position
Standing in athletic stance, kettlebell held in front of the body
Clinical goal
Muscle strengthening and deceleration control of the knee
Also known as
controlled jump with kettlebell, jump landing with weight, plyometric kettlebell exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.