The back squat jump is an exercise that trains explosiveness for the squat, the jerk, and the pulls of the snatch and clean. Adding a pause in the bottom of the squat increases the effect on rate of force development by removing the stretch-shortening reflex.
 
Perform a back squat, holding the bar tightly against your body to prevent it from moving, and pause in the bottom position for 2-3 seconds.
 
After the pause, drive up as aggressively as possible into a maximal vertical jump. Be careful of maintaining proper posture and balance to jump vertically—it will be natural to shift and jump forward.
 
Absorb the jump with the legs and hips, then ensure proper balance and position before squatting into the next rep.
 
Notes
Be careful of maintaining proper posture and balance—it will be natural to shift and jump forward. Each jump should be a maximal effort.
 
Purpose
The pause back squat jump trains explosiveness in the legs that will transfer to lift speed, power and even strength. It can be used in a similar fashion to box jumps, but the full range of motion transfers better to squat recovery. Eliminating elasticity with the pause demands greater rate of force development.
 
Programming
Sets of 3-5 reps with weights of about 20-30% of the lifter’s best back squat are usually appropriate. The weight should be such that a legitimate jump is possible. Perform at the end of a workout after primary exercises or immediately after squats.