Trap Bar Jump Squat

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

PlyometricExplosiveStrengthFunctional

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Body Part: Legs

Description

Jump vertically from a squat while holding a trap bar by its side handles with straight arms. The hips, knees and ankles extend together to lift the body and bar, then bend again on landing. This loaded jump trains leg power and requires a light load that allows a controlled landing.

How to Perform

Stand in the center of the trap bar with your feet about hip-width apart and your toes pointing slightly outward.
Hinge at the hips and bend your knees to grasp the handles with a neutral grip, keeping your chest lifted, back flat, and shoulders pulled down.
Lower into a squat with the plates near the floor, keeping your arms straight.
Explosively extend your hips, knees, and ankles to jump vertically, allowing the trap bar to travel with your body while keeping your torso stable.
Land softly on the mid-foot with bent knees and hips, absorbing the impact quietly while maintaining a neutral spine and control of the handles.
Reset your position and balance between repetitions, and stop the set if you cannot land safely or maintain an explosive, controlled jump.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Choose a light load that allows a clear jump and a stable landing.
Set up inside the trap bar with your feet about hip- to shoulder-width apart and the handles centered over your midfoot.
Start each repetition by driving forcefully through the whole foot, extending your hips, knees, and ankles together.
Land softly on the balls of your feet and then lower the heels under control, absorbing the impact by bending your knees and hips.
Take enough rest between sets to preserve jump height.

Common Mistakes

Starting with the hips too high and turning the movement into a stiff-leg pull
Letting the knees collapse inward during the dip or takeoff
Failing to keep the chest up and the spine neutral throughout the movement
Losing trunk tension while lowering into the squat.
Bending the elbows or pulling with the arms instead of keeping the trap bar stable
Pausing too long between the dip and the jump, which reduces explosiveness