Shoulders · Bodyweight
Overhead Jack to Jumping Jack
How to do the overhead jack to jumping jack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Alternate between a standing overhead jack, pressing your arms straight up and tapping your feet out and in, and a full jumping jack, jumping your feet wide while your arms sweep overhead. Keep a steady rhythm and land softly. This is a conditioning warm-up move.
- 1Your shoulders working as your arms sweep overhead
- 2Soft, springy landings through the balls of your feet
- 3Your calves and hips driving the jumps
Common mistakes
- Landing with locked, stiff knees
- Letting your arms only go halfway up
- Hunching forward instead of staying tall
Muscles worked
The overhead jack to jumping jack works the calves, front delts, side delts, upper traps, quads, glutes, and adductors.
- CalvesSupport
- Front DeltsSupport
- Side DeltsSupport
- Upper TrapsSupport
- QuadsSupport
- GlutesSupport
- AdductorsSupport
- TricepsMinor
- Upper AbsMinor
- Lower AbsMinor
- HamstringsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the overhead jack to jumping jack for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.