Exercise Guide
Seal Jack
A jumping jack with the arms clapping in front at chest height instead of overhead. Opens the chest and shoulders, and warms them before pressing.
BeginnerPlyometricsPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Cardio
Equipment
Bodyweight
Difficulty
Beginner
Category
Plyometrics
Force
Push
Mechanic
Compound
Secondary Muscles
ChestShoulders
How to Perform
- 1
Stand with your feet together and your arms straight out in front at chest height.
- 2
Jump your feet out wide while sweeping your arms out to the sides.
- 3
Jump your feet back together as your hands clap back in front of you.
- 4
Keep the rhythm steady for the duration.
Tips
- ★Keep the arms at chest height throughout - drifting up turns it into an ordinary jack.
- ★Squeeze the shoulder blades as the arms sweep back.