# Trap Bar Jump

URL: https://heatsy.app/ex/trap-bar-jump

Also known as: Trap Bar Jumps, Hex Bar Jump, Trap Bar Jump Squat, Hex Bar Jump Squat

Body region: Legs, Glutes, Back

## Muscles

- Main: Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
- Helps: Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus, Gastrocnemius, Soleus
- Holds: Trapezius, Erector Spinae, Rectus Abdominis, Transversus Abdominis, Flexor Digitorum Superficialis

## Equipment

- Trap Bar

## Technique

1. Stand inside a trap bar with the feet hip-width apart and hold the handles with the bar loaded lightly.
2. Stand tall with the arms straight and the shoulders down.
3. Squat down about a quarter to a half squat, keeping the chest up.
4. Jump up as high as you can without letting go of the bar and without pulling with the arms.
5. 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.

## Alternatives

- [Jump Squat](https://heatsy.app/ex/jump-squat)
- [Box Jump](https://heatsy.app/ex/box-jump)
- [Deadlift](https://heatsy.app/ex/deadlift)