Trap Bar Jump

Technique

How to perform Trap Bar Jump

1. Stand centered inside the trap bar with clear space around it and use a load that permits a controlled jump.
2. Grip both handles evenly and stand upright with the bar hanging at straight arms.
3. Brace the trunk, make a short dip through the hips and knees, then extend the legs to jump upward.
4. Keep the bar balanced and your arms straight rather than pulling it upward.
5. Land through the feet while bending the ankles, knees and hips to control the descent.
6. Regain balance before the next jump and end the set when jump height or landing control declines.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Vastus Lateralis, Vastus Medialis, Gastrocnemius, Soleus.