Trap Bar Jump
Also known as: Trap Bar Jumps, Hex Bar Jump, Trap Bar Jump Squat, Hex Bar Jump Squat
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Stand inside a trap bar with the feet hip-width apart and hold the handles with the bar loaded lightly.
- Stand tall with the arms straight and the shoulders down.
- Squat down about a quarter to a half squat, keeping the chest up.
- Jump up as high as you can without letting go of the bar and without pulling with the arms.
- Land softly with bent knees, absorb the load, and reset before the next jump.
Cues
- Use a light weight, about 20 to 30 percent of a deadlift max.
- Keep the arms straight and the bar near the body.
- Land softly and absorb the load.
Common mistakes
- Using too heavy a load so the jump is slow.
- Pulling with the arms.
- Rounding the back.
- Landing stiff-legged, which jars the knees and spine.