Trap Bar Jump

Technique

How to perform Trap Bar Jump

1. Stand centered inside a lightly loaded trap bar and take a secure grip.
2. Set the trunk, dip quickly through the hips and knees, then drive explosively into a vertical jump.
3. Land softly with knees tracking over the feet and regain balance before the next repetition.
4. Keep the load conservative so speed and landing quality remain high.
5. Stop the set when jump height or control declines.

Programming relevance

Muscles involved

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