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Hold-Weight Center Height Jump with Alternate Side Lunge Floor Taps

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

This exercise demands reach in every direction. Holding a weight plate in your hands, you'll stretch up into a height jump, then laterally and down into a side lunge. Your legs have to push through the weight in your hands on each movement, while your shoulders and back support it. The multidirectional reaching will get your heart going, providing a good cardio workout in addition to the strength training.

Muscles Worked

Starting Position
Stand upright with a medicine ball or weight plate held in front of you at hip level (see Photo 1).


  1. From the starting position, sit slightly through your hips and look up to the ceiling. Jump straight upward, pushing off powerfully with both legs, and bringing the weight directly overhead as you rise (see Photo 2 and 3).
  2. Land with legs slightly bent, bringing the weight down as you descend, and bringing it back to the starting position (see Photo 4).
  3. Immediately step out to the side in a lunge, bending the knee on the stepping leg and keeping the other foot in place with the leg extended to the side. Press your hips back behind your bent left leg as your leg extends straight to the side. The toes of both feet should be pointing forward throughout. As you descend into the lunge, tap the weight briefly to the floor in front of your bent leg (see Photo 5).
  4. From the depth of the side lunge, push off with the bent leg to return to the starting position (see Photos 6 and 7).
  5. Again from the starting position, repeat the height jump. This time, lunge in the other direction upon landing, again tapping the weight to the floor before coming back to center. Continue to perform height jumps and lunges, alternating sides with each lunge, until you have done 12 lunges on each side (see Photo 8).
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.