Exercise guide
Countermovement Jump Arms Pull
- Intermediate
- Compound
- Rep-based
- Shoulders
- Upper arms
- Waist
A high-intensity plyometric exercise that develops explosive lower-body power and vertical jump height by utilizing the stretch-shortening cycle and arm momentum. It integrates the deltoids and pectorals through a forceful arm swing to enhance total-body coordination and upward velocity.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your arms relaxed at your sides.
- Engage your core and maintain a neutral spine with your gaze forward.
- Distribute your weight evenly across the mid-foot and heels.
How to do it
- Rapidly dip into a quarter-squat while swinging your arms back behind your hips to load the posterior chain.
- Immediately explode upward by driving through the floor and swinging your arms forcefully toward the ceiling.
- Exhale sharply on the jump, reaching full extension of the hips, knees, and ankles at the peak.
- Land softly on the balls of your feet, bending your knees to absorb the impact quietly.
Form checklist
- Keep knees tracking over the toes; do not let them cave inward during takeoff or landing.
- Synchronize the arm 'pull' with the leg drive for maximum momentum.
- Avoid rounding the back during the rapid countermovement dip.
- Ensure a quiet landing to demonstrate proper shock absorption.
Pro tips
- Minimize the time spent at the bottom of the dip to maximize the elastic energy from the stretch-shortening cycle.
- Think of your arms as weights that you are throwing upward to help 'pull' your center of mass higher.
Make it harder
- Perform a Tuck Jump variation by pulling your knees toward your chest at the peak of the jump.
- Increase the speed of the downward countermovement to create a more powerful explosive rebound.
Frequently asked
- What muscles does the countermovement jump arms pull work?
- The countermovement jump arms pull primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the countermovement jump arms pull?
- The countermovement jump arms pull requires no equipment — just your body weight.
- Is the countermovement jump arms pull good for beginners?
- The countermovement jump arms pull is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Barbell Power JerkAdvanced · adductors, calves, deltoids, glutes, hamstrings, and quadriceps
- Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
- Burpee Jump BoxAdvanced · calves, glutes, hamstrings, and quadriceps
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps