Duration exercise

Seal Jack form, muscles worked, and workout tracking

The seal jack is a jumping-jack variation performed for time in which the arms clap together in front of the chest instead of rising overhead, working the chest, shoulders, and legs while elevating heart rate. It is used in warm-ups and conditioning circuits because the horizontal arm action dynamically opens and closes the chest, preparing the pecs and shoulders for pressing work.

Seal Jack illustration

How to do Seal Jack

  1. 1Stand tall with your feet together and your arms extended straight in front of your chest, palms touching.
  2. 2Jump your feet out to shoulder width while sweeping your arms horizontally out to your sides.
  3. 3Jump your feet back together as you clap your palms back together in front of your chest.
  4. 4Stay light on the balls of your feet and breathe in a steady rhythm as you repeat continuously.
  5. 5Avoid letting your arms drift downward or your landings get heavy; keep a brisk, even tempo for the prescribed time.

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