RAM Side to Side Split Jumps
Explosive split jumps shifting side to side while holding the RAM, training leg power, agility and conditioning.
Level: Intermediate
Primary: Cardio
Secondary: Calves Glutes Quads
Movement: Compound
Tags: Explosive Rotational
Type: Anaerobic Intervals (HIIT / Bootcamp / Circuit) Plyometric
Equipment: RAM
Target muscles
The quads, glutes and calves power each explosive split jump and absorb the landings, while the lateral shift adds a side-to-side agility demand on the hips and ankles. Holding the RAM at the chest adds load and a core and postural challenge. It's a plyometric conditioning movement with an agility twist.
How to perform
Setup
Hold the RAM at the chest by the handles, start in a split-stance lunge, torso tall and core braced.
Execution
Jump explosively and switch the leg positions in the air, landing softly in the opposite split stance — and as you do, travel slightly to one side. Continue switching and shifting side to side across the floor and back, keeping landings soft and the RAM stable at the chest. Sink into each landing to absorb force, then immediately rebound. Maintain rhythm and control through the lateral travel.
Common mistakes
- Landing stiff or letting the front knee cave on the catch.
- Letting the RAM bounce away from the chest and pull you off balance.
- Losing control of the lateral travel and over-reaching the steps.
- Going too heavy, which compromises jump height and landing safety.
Progressions and regressions
Regress to bodyweight split-jump switches in place, then add the lateral travel, then the RAM. Progress by increasing speed, range, or load. Keep the load light — this is a power and conditioning drill.
Programming notes
Program it as plyometric conditioning, 3-4 sets of 20-40 seconds or 12-20 jumps. Place it when the legs are fresh for clean landings. Ease off if the knees or ankles are irritated, since the loaded landings are demanding.
