Trap Bar Jump

How to do it

1. Stand inside a lightly loaded trap bar, feet hip-width.
2. Hinge and grip the high handles, then stand up with the bar.
3. Dip quickly into a quarter squat with the chest up and arms straight.
4. Jump straight up as high as you can, keeping the bar steady.
5. Land softly with bent knees, reset to standing and repeat.

Tips

• Use a light load so the jump stays fast.
• Keep the arms long: they only hold the bar.
• Land in the same spot so the bar stays level.

Common mistakes

• Loading the bar so heavy the feet barely leave the floor.
• Letting the bar swing and tip on landing.
• Landing on locked knees.

Muscles worked by the Trap Bar Jump

• Gluteus maximus Primary18%
• Quads (vastus lateralis) Primary16%
• Calves (gastrocnemius) Primary14%
• Quads (vastus medialis) Primary12%
• Calves (soleus) Secondary8%
• Quads (rectus femoris) Secondary8%
• Hamstrings (biceps femoris) Secondary6%
• Adductors Minor4%
• Hamstrings (semitendinosus/-membranosus) Minor4%
• Front delts Stabilizer3%
• Spinal erectors (lower back) Stabilizer3%
• Upper abs Stabilizer2%
• Gluteus medius Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Two-footed jumps are a fast countermovement of hips, knees and ankles: glutes, quads and calves produce the force and absorb the landing.

Trap Bar Jump alternatives

Different equipment

• Dumbbell Jump SquatDumbbell
• Kettlebell Jump SquatKettlebell

Easier

• Broad JumpBodyweight
• Countermovement JumpBodyweight

No equipment

• Box JumpBodyweight
• Box Step Up JumpBodyweight

Make it harder

• Depth DropBodyweight
• Depth JumpBodyweight
• Drop JumpBodyweight

Make it easier

• Box JumpBodyweight
• Broad JumpBodyweight
• Countermovement JumpBodyweight
• Vertical JumpBodyweight

Similar exercises

• Broad Jump to SprintBodyweight

Frequently asked questions

What muscles does the Trap Bar Jump work?

Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and quads (vastus medialis). The calves (soleus), quads (rectus femoris) and hamstrings (biceps femoris) assist.

Is the Trap Bar Jump good for beginners?

The Trap Bar Jump is rated intermediate. If you are new, learn the Box Jump first and build up from there.

What is a good alternative to the Trap Bar Jump?

For example the Box Jump, Box Step Up Jump and Broad Jump. They train mostly the same muscles, some with different equipment.

How do you make the Trap Bar Jump harder?

Add weight or reps, or move on to the Depth Drop and Depth Jump.

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